Foundations Classes by appointment only! Please email if you are interested in starting and we will get you scheduled for our week long Foundations Course. Cost of class is $100. Performance Program: These workouts will be challenging for all of our athletes and will offer great metabolic conditioning for even the strongest athletes. These workouts will focus on the 10 domains that define fitness: 1. cardiovascular/respiratory endurance 2. stamina 3. strength 4. flexibility 5. power 6. speed 7. agility 8. balance 9. coordination 10. accuracy Each day will be a different and challenging workout! So if you're tired of the same old thing then come see why so many have chosen CrossFit as their fitness program. *****Required for new athletes. |
  
 JD 1:30pmSkill- 5x5 Back Squats. Work on proper form and technique with a manageable weight. WOD 3 rounds for time 20 wall balls 10 knees to elbow (abmats for scaling)
Tanner 11:52amSkill: Intro to Snatch 5x5 WOD 5 rounds for time 15 G2OH (plate) 20 Abmats
Tanner 3:02pmSkill/Strength: 3 rounds Front Racked Lunges x 10 30 sec rest Turkish Get-ups x 2 30 sec rest WOD: 500m row 21-15-9 wallballs KB swings 2 RR
Tanner 9:26pmStrength: Back Squats 10x3 (Across) WOD: Four rounds for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Strict Pull-Ups/Ring Rows 60 seconds of Rest Total reps**
Tanner 7:59amWOD Six sets of: Against a 2 minute running clock, complete the following: 300m Row Push-Ups x Max Reps Rest 2 minutes between sets |
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