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WOD (Workout Of the Day) view more wods

September 20, 2019

CrossFit
09/20/2019
Warm-up
Metcon (AMRAP - Rounds and Reps)
5 Min ASC Ladder
Pull Ups
Push Ups (By 2s)
Strength/Skill
Bench Press (5-5-5-5-5)
Bent Over Row (5-5-5-5-5)
Metcon
Metcon (Distance)
15 Min Row
HPLite
09/20/2019
Warm-up
800m Run (Time)
Max Effort 800m Run
Accessory
Banded Side Steps (25 ea leg)
Each Leg
Strength/Skill
Front Squat (7-7-7-7-7)
Metcon
Metcon (AMRAP - Rounds and Reps)
"15 Mins
100M Plate Carry 25/15
5 Burpee
10 KTE
200m run
5 Push Ups
10 Goblet squats
"
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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.