2min Indoor Run
5 PVC Pass Throughs
10 PVC OHS
5 PVC Snatch Balance
5 PVC Hang Snatch High Pulls
5 PVC Below the knee Squat Snatches
20min to work up to a heavy Squat Snatch
Use the rep scheme: 5-5-3-3-2-2-1-1-1…..
“Upside Down Helen”
Run (Stop Sign and Back)
21 Kettle Bell Swings, 53#/35#
12 Hand Stand Push-ups
HSPU Modification = Partial Wall Climb to L+R Shoulder Tap
Foam Roll (if time): IT, Quad, Inner Thigh, Calf
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!