8min time limit (including workout brief).
Front Squat, 5×5, across @80%
Warm-up with 10rep x Bar then 2-3 acclimation sets of 3reps. Then go into your working sets.
25min time limit
21 Power Snatches. 115#/75#
15 OHS, 115#/75#
15 Chest to Bar Pull-ups
9 Squat Snatches, 115#/75#
9 Bar Muscle-ups
Modify OHS with a 1:1 Front Squat (if needed based on mobility/skill set)
Modify Squat Snatches with 1:1 Squat Clean ((if needed based on mobility/skill set)
Modify 15 Chest to Bar Pull-ups with 1:1 Burpee Pull-ups
Modify 9 Bar Muscle-ups with 1:1 Burpee Pull-ups
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!