Get in the Best Shape of Your Life. Period.

Forget everything you hate about working out.

Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day.

The sport of CrossFit combines variety, intensity and functional movements into effective training that will get you in the best shape of your life.

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 2 at 80%

Conditioning: “Coffee Break”
10 min Ladder of –

  • 3 Deadlift (185/115lb*)
  • 3 TTB
  • 20 Squat
  • 6 Deadlift
  • 6 TTB
  • 20 Squat

…9-9-20, 12-12-20… keep counting by 3.

*upgrade option (225/155lb)

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Squat 3@75, 3@80, 3@85% (call for spotters)

Conditioning: “Jolly Roger”
AMRAP 12 of –

  • 10 Wall balls (20/14lb)
  • 5/5 KB Cleans (32/24k)**
  • 25 DUs++

**For athletes that have not done KB Clean, do single arm swing instead

++For those without DUs instead spend 30-45 seconds working a progression of the DU. There is no SU equivalent.

 

Click here to sign up for today’s class.

Brandon123

Warm-up & Mobility: 15 Minutes

Strength: Push Press 3-3-3
Power Jerk 2-2-2
Split Jerk 1-1-1

Conditioning: “Countdown”
For time – 10 reps down to 1 of –

  • Power Jerk (115/75)
  • Burpee over bar

Click here to sign up for today’s class.

Mon scores

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