400ft Run (4x 50 down / 50 back)
50ft High Knees
50ft Butt Kickers
50ft Power Skip
50ft Toy Soliders
10 Jump Squats
10 Drop Squats
10 Tuck Jumps
1) Hang Squat Clean 6×2
Accumulate 6 heavy sets of 2, you may increase as you go.
Warm-up w/5x Bar, 3reps , 2reps….
2) Man Makers warm-up
4 Indoor Laps (200m Run weather/temp permitting)
1:00min Chin Over Bar Hold or Dead Hang Hold
5 Man Makers, AHAP
Chin Over / Dead Hang Hold will be done from the pull up bar. If you drop, your time stops. Once you accumulate 1:00min total hang time move on the the Man Makers. You will be timing your own effort, so be honest with yourself.
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!