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WOD (Workout Of the Day) view more wods

September 30, 2016

CrossFit
9/30/16
Strength/Skill
Hang Squat Snatch (1)
Level 3
Metcon (Time)
2 Rounds:
21 Thrusters @95/65
200m Run
21 Power Snatches @95/65
200m Run
Level 2
Metcon (Time)
2 Rounds:
15 Thrusters @95/65
200m Run
15 Power Snatches @95/65
200m Run
Level 1
Metcon (Time)
2 Rounds:
12 Thrusters @75/45
200m Run
12 Power Snatches @75/55
200m Run
CrossFit Lite
9/30/16 CrossFit Lite
Strength/Skill
Front Squat (5-5-5-5-5)
Accessory
Banded Good Mornings (50)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Minute Partner WOD:
400 Meter Run with Med Ball
25 Wall Balls
20 Body Rows
15 Burpees

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.