1a) Front Squat, 10-10-10+
Warm-up with 10reps before going into your working sets. Add weight as you go and finish with a max effort (10+) for the last set. Record weight and reps in Wodify.
1b) Prowler Push, 100ft-100ft-100ft
Warm-up with a 100ft push, no weight on the prowler. Increase weight as you go.
2) Thruster warm-up, 3×3
Box Jump, 24″/20″
Go hard and fast on this one (no Rx’d+).
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!