1a) Shoulder Press, 4×3
Increase as you go, working up to a heavy 3 rep
1b) Kettle Bell Sumo Dead Lift High Pull, 4×10
2) Power Clean Push Jerk Warm-up, 3×3
1:00min Max Rep Kettle Bell Swings/Wall Balls
(alternate each round ex: round 1 do KBS, round 2 do WB or vice versa)
:30sec Max Rep Power Clean Push Jerk, 135#(95#)
Score will be total reps completed
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!