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: Pause Bench Press: 5-5-5-5 working up to 80% of your 1RM Pause Bench. If you don’t know your 1RM, find a heavy set of 5.

Conditioning: “Helen” 3 rounds of for time of –

  • 400m Run
  • 21 KB swing
  • 12 Pull-ups

This is a benchmark WOD that will be repeated. RX is on, please record your time.

Click here to sign up for today’s class.

 

Warm-up & Mobility: 15 Minutes

SKill: Work your GOAT – Rope Climbs, DUs, MUs, or C2B

Conditioning: AMRAP 14 of –

  • X Goat (coach to help determine rep scheme)
  • 250 Row or 200 Run
  • 7 TTB

Click here to sign up for today’s class.

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Warm-up & Mobility: 15 Minutes

Strength: Squat 3-3-3-3 increasing weight with each work set, working up to 80-82.5% of 1RM

Conditioning: 18 min AMRAP –

Run one mile (or Row 2000m if it is all out pouring as predicted), then continue AMRAP with:

  • 9 Front Squat (115/75lb)
  • 6 Jerks (same BB)
  • 9 HR Push-ups

Click here to sign up for today’s class.

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