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WOD (Workout Of the Day) view more wods

December 11, 2017

CrossFit
12/11/2017
Strength/Skill
Back Squat (4-4-4-4)
Strength/Skill
Overhead Squat (4-4-4-4-4)
Level 3
Metcon (Time)
"21-15-9
wallballs 20/14
Pull ups
Hang Power Clean 115/85"
Level 2
Metcon (Time)
"21-15-9
wallballs 20/14
Banded Pull ups/Jumping
Hang Power Clean 75/55"
Level 1
Metcon (Time)
"21-15-9
wallballs 14/10
Body rows
Hang Power Clean 65/45"
HPLite
12/11/2017
Strength/Skill
Bulgarian Split Squat (8-8-8-8-8 ea leg)
Metcon (AMRAP - Reps)
2 Min Sit Up Test
2 Min Box Jump Test
Metcon (AMRAP - Reps)
"4 Rounds
1 Min Squat Jump
1 Min KB swings
1 MIn weighted step up
1 Min Plank
1 Min Rest "

Program Progression view more program info

Intro
We will take you through the gym and give you a trial run of what CrossFit feels like.
On-Ramp
On-Ramp is a two week program to introduce you to all of the movements in CrossFit as well as making sure you are safe and confident in what you are doing.
CrossFit
Level 1
Level 2
Level 3
This system is designed to make your journey through CrossFit a bit easier. Everyone starts at the bottom (Level 1) and works their way up.