3min Indoor Run
1) Power Cleans, 6×2 @ 80%
Warm-up with 2xBar, 2, 2….
2) Shoulder Press, 75%x5, 85%x3, 95%x1+
Warm-up with: 5xBar, 5×40%, 5×50%, 3×60%
150m Ski or 15cal AD (30sec time limit on both)
20 American KB Swings, 53#/35#
Modification for HSPU will be 10 Partial Wall Climb/Shoulder Tap or 10 Partial Wall Climb 3 count hold or 10 Pike Push-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!