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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.



“Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats   OR   “Chelsea” 30 min EMOM 5 Pull-ups 10 Push-ups 15 Air Squats     Comp Rx:   1. Conditioning EMOM x 16 1st Minute: 14/12 Calorie Row 2nd Minute: 12 Sumo Deadlift High Pulls (95/65) 3rd Minute: 10 Chest to Bar Pull-Ups […]

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WOD: 18.4 or Interval Rowing Accessory: 50-40-30-20-10 DU Hollow to tuck to hollow

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WOD: Strict Press 3-3-3-3 Push Jerk 2-2-2-2 Split Jerk 1-1-1-1 Comp Rx: 1. Conditioning Every Minute on the Minute x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 15/12 Calorie Bike 4th: 10 Chest to Bar Pull-Ups

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