1) Back Squat 5-4-3-2-1
Take 20min to build up to a heavy (not maximal) 1rep.
Warm-up with 10x bar first then go into the working set of 5.
Only one attempt at the 1rep. This is not a test for maximal strength.
2) Thruster warm-up
30 Thrusters, 95#/65#
20 Cal Row
1000m Run =
Stop Sign on Reed—-> Around the median—> Stop Sign on Teller……
Repeat for a total of two times (800m).
Then instead of going back in the gym do the 200m loop, Dumpster–> then go back inside the gym.
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!