5x 30sec Row/ 30sec Rest
Damper at 0,3,5,7,10
15 PVC Good Mornings
10 PVC Sumo DL High Pulls
Sumo DL High Pull
5x 45#/35# (Bar)
You will be working in groups of 2-3 with, 90sec rest between weight increases, your coach will tell you when to go.
Get as far as you can on the ladder, when you can’t do any more weight stay there for the remained of the sets (if you fail drop to lower weight for remainder of sets)
75 American KB Swings, 53#/35#
If you did Loredo yesterday this is going to be a recovery workout. You will Row at Damper 3 and do 75 Russian KB Swings with plenty of rest/breaks on the way to 75.
If you are fresh from missing the beat down. Do the workout Rx’d and Row at Damper 7.
1:00min each leg, each stretch
This is a one hour session that includes a quick overview of what CrossFit is, an introduction to basic movements, and a CrossFit workout scaled to your abilities.
Attend a couple weeks worth of beginner level classes with our coaches to get your body up to speed and acclimated to the CrossFit style of working out.
Once you've demonstrated basic movement proficiency you're ready to jump right in to our all-levels classes where you'll work out along side other members and push your body to new limits!