1) 25min to find a 1 RM Back Squat
2) 15min to find a 1RM Shoulder Press
1) Sugested rep scheme: 5-5-3-3-2-2-1-1-1
2) Limit of three heavy attempts. If you can’t do it in three, it wasn’t meant to be.
3) Know your limits. If you did a 3 rep back squat at 250# your max will probably be close to 275#…..not 350#
4) Record heaviest weight lifted in Wodify
5) Work in teams of 3
6) 2 spotters required on all the heavy attempts of Back Squats
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!