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Our INTRO is a complimentary, one-on-one training session during which you’ll get a chance to learn a lot more about our program and actually experience a sample CrossFit workout for yourself. Its purpose is to help us serve you better by getting to know your goals and expectations, fitness level and experience.

12.11.2017

12-11-17

WOD: 50-40-30-20-10 KBS 53/35 Abmat Sit-ups Accessory: 10 min AMRAP 6 Pistols 8 Strict Pull-ups 10 V-Ups     CompRx: 1. Ring Muscle-Ups 3 Sets: 25% Max Ring Muscle-Ups 8 Barbell-Facing Burpees 20% Max Ring Muscle-Ups 8 Barbell-Facing Burpees 15% Max Ring Muscle-Ups Rest 3:00 between sets 2. Conditioning For Time: 1500m Row 100 Double Unders 50 […]

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12.07.2017

12-7-17

WOD: 3 RDS 400m Run 12 PS 115/80 6 Bar MU *Scaled is 12 C2B Pull-ups/Jumping C2B – Rest 5 min – 30 Burpee Pull-ups for time Comp Rx: Active Recovery

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12.06.2017

12-6-17

Back Squat 3-3-3-2-2-1-1-1 Midline: Accumulate 2:00 L-Sit Rx+ – Each time you break do 5-7 HSPU   Comp Rx: 1. Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the 1:00 – 1:30 – […]

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