12/21
Front Squat 5-5-5-3-3-3-1-1-1
Continue to build weight as you progress through the sets. We are not necessarily looking for a PR, but would like you to concentrate on depth, form and stability. If a PR happens, great! If not, count progress, not perfection.
5 minute AMRAP (Time permitting)
– 25 p bar jumps
– 25 squats
We are canceling classes for the rest of the day due to worsening road conditions and very low attendance. Stay safe and enjoy your snow day!
12/20
5 rounds of 20 wall ball shots at 20/14. All 20 must be unbroken. Rest 1 minute in between each successful round while still holding the med ball any way you choose.
15 minute AMRAP
– 5 pull ups
– 25 double unders
Holiday Schedule
12/24 – 5:15, 6:30, 9:30, 1:00
12/25 – CLOSED
12/26 – 9:30, 1:00, 5:30
12/27 -12/30 – normal hours
12/31 – 5:15, 6:30, 9:30, 1:00, 3:00
1/1 – CLOSED
12/19
row 4 x 500m. Rest at a 1:1 ratio. If you if the pace changes by +/- 5 seconds there is a 15 burpee penalty that will be done at the completion of all 4 intervals
15 minute AMRAP
– 10 deficit push ups(hands on 25lb plates, chest touches the floor)
– 10 toes to bar
12/18
10 minute EMOM of 3 OHS at 75% of your last 1RM.
20 minute AMRAP
– 5 OHS 95/65
– 5 burpees
12/17
15 minutes to a 3RM thruster
21-15-9
– thruster 95/65
– sit ups
– hand release push ups
12/15
Partner WOD
For time:
100 push ups
100 sit ups
100 pull ups
100 squats
work may only be done while your partner is in a plank position. If you drop out of the plank, you must switch. Work can be divided unevenly as long as the plank position is held.
12/14
Graren
For time:
– 75 squat clean wall ball shots 20/14
12/13
5 RFT
– 20 box jumps 24/20
– bear crawl to rig
– 20 K2E
– crab walk back to boxes
* boxes will be set up on line by the ropes
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!
Yes. But 'hard' is relative; it will be 'hard' for an elite-level athlete, and it will be appropriately 'hard' for an inexperienced or de-conditioned athlete. Nothing worth having comes easy. More importantly, what we do is appropriate, safe, and effective.
Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.
We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.
Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.
At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!
We do not track progress for you, but we offer you free services to help you track your own progress. With our WODHOPPER integration, you will be able to log your daily reps, times, and weights. Additionally, you are able to view the workout for the current day and see how everyone has performed.
Pricing varies depending on the number of classes you wanted to attend per week and which program you participate in. For detailed information, please visit our Programs section to learn about the details of each program we offer, and how much they cost.
We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.