4min Easy Row @ 5
10 Hand Release Push-ups
10 Deep Ring Rows
Bench Press, 75%x5, 85%x3, 95%x1
Warm-up with: 5xBar, 5×40%, 5×50%, 3×60%
Spotters required for all sets
:30sec Row Sprint @ 10
Durring rest, do 10 Chest and Chin 2 Deck Push-ups
Score will be total meters Rowed
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!