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

CrossFit Games Open 15.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Conditioning: Stations (takes 18 minutes) – 3 rounds – 30 seconds of work, 30 seconds of rest and move to the next station – of:

  • Row for calories
  • Push Press (115/75lb)
  • Sit-ups
  • KB Swings (24/16k)
  • Wall Balls
  • Box Jumps (24/20″)

Click here to sign up for today’s class.

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It’s like Twister but with 2.5 kilo plates…

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Warm-up & Mobility: 15 Minutes

Strength: Strength: ISO MIO Deadlift – 3 or 4 sets of 3 reps working up to approx @ 60% of 1RM (don’t lose form!!) (20 min) – Tight, take slack out, Slow from floor with CHEST first BAR ON LEGS, pause below knee for 1 full second, bring hips forward, normal speed down. Do your legs a favor and wear long socks.

Conditioning: Conditioning: 14 min AMRAP of –

  • 10 OHS (95/65lb)
  • 10 Burpees
  • 20 DUs

Click here to sign up for today’s class.

Wednesday

 

Warm-up & Mobility: 15 Minutes

Skill: HSPUs

Conditioning: For total reps:

–3 min AMRAP–

  • 3 Power Clean (135/95)
  • 3 HSPU
  • 3 Toes-to-bar

Rest 2 minutes

–4 min AMRAP–

  • 3 Power Clean (135/95)
  • 6 HSPU
  • 6 Toes-to-bar

Rest 2 minutes

–5 min AMRAP—

  • 3 Power Clean (135/95)
  • 6 HSPU
  • 6 Toes-to-bar

Click here to sign up for today’s class.

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