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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.

01.16.2018

1-16-18

WOD: 27-21-15-9 WB 20/14 SDHP 75/55 BJ 24/20 PP 75/55 Cal Row   Comp Rx: 1. Ring Muscle-Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest 2. Conditioning 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Clean and Jerks (155/105) 3. Midline Nor for Time: 4 Sets: 7 Glute Ham […]

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01.15.2018

1-15-17

WOD: 12min AMRAP 1 min KB Swings 53/35, Rx 70/55 1 min Goblet Step Back Lunges 1 min Abmat Sit-ups ACCESSORY: 8×4 Tempo Ring Rows 8×4 Tempo Push-ups   Comp Rx: 1. Snatch Primer On the :90 Seconds x 3 Rounds @ 40%: 3 Power Snatch 2 Hang Squat Snatch 1 Squat Snatch 2. Low […]

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01.12.2018

1-12-18

WOD: “Running DT” 4 RDS 12 DL 9 HPC 6 PJ (155/105) After each round, run 400m. Comp Rx: 1. Strict Handstand Push-ups AMRAP 7: 20 Double-Unders, 1 Strict Handstand Push-ups 20 Double-Unders, 2 Strict Handstand Push-ups 20 Double-Unders, 3 Strict Handstand Push-ups Climb until cap is reached 2. Front Squat 3 Reps @ 82% […]

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