100ft Broad Jumps, 8′/6′/4′
5 Knee Jumps**
5 Jump Squats**
**Take your time and make every rep as explosive as possible. The objective is to prime your CNS for the power cleans.
Work up to a heavy complex of:
Squat Clean + Hang Squat Clean + Split Jerk
15min time limit
15 Goblet Squats 53#/35# (30sec time limit)
2:00min KB Broad Jumps, 53#/35#
Each round will be 4:30min long, if you finish the 15 Goblet Squats before the 30sec is up you will have a brief recovery/transition time. If you don’t finish the 15, stop and go to the KB Broad Jumps.
Score will be total total KB Broad Jumps.
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!