The sign-up sheet for our Nutrition lecture is now up on the white board!! There are only 20 spots available (and 5 wait list), this will be done on a first come, first serve basis. You will need to sign-up in person (no email or FB reservations).
1) Power Snatch, work up to a heavy single
Use the rep scheme 3-3-2-2-1-1-1……12min time limit
2) Power Clean, work up to a heavy single
Use the rep scheme 3-3-2-2-1-1-1…… 12min time limit
Work with-in your skill set, if you are new to the movement stick with the hi-hang or mid hang positions.
1min Box Jump, 30″/24″
1min Sumo DL High Pull, 115#/75#
2min Box Jump, 30″/24″
2min Sumo DL High Pull, 115#/75#
3min Box Jump, 30″/24″
3min Sumo DL High Pull, 115#/75#
Score will be total reps for the whole effort
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!