3min Partner Ball Slam Toss, full squat required
10 Clapping Push-up
1a) Bench Press, 5×3 @ 80%
Warm-up with 2-3set of 3-5reps
1b) One Arm DB Row, 3×10 each arm, AHAP
To be done on the 1st, 3rd and 5th sets. Do off of a 20″ box.
20 Goblet Squats, 53#/35#
15 American KB Swings, 53#/35#
10 Strict Pull-ups or 5 (5 count) Negitives
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!