People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…
Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!
We offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!
WHAT IS CROSSFIT?
Click the play button for a quick introduction to CrossFit!
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NO SOLICITING OF ANY KIND
Monday May 25th
Quick Dynamic lengths
Blue banded squat/glute prep
Banded hip opener lunge (anterior and external capsule)
Banded front rack stretch
Front Squat X 3
Every 2 min x 3 sets:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Rest 1 min,
Then every 3 min:
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90%+ (attempt new 3 RM)
– Base last 3 sets off of % but also feel.
– Goal should be no failed reps except possible the last.
(Coaches – working sets will take 16 mins)
3 Rounds: 3 On / 2 Off: PC/FS/BOB
Compete 3 rounds for total reps completed: (13 mins)
1 min: Power Cleans (135/95lbs)
1 min: Front Squats (135/95lbs)
1 min: Burpee over the bar
2 min: Rest
Scale barbell weight as needed, and/or scale to hang power clean.
Weight should be something you can comfortably perform touch and go power cleans and larger sets of front squats.
WOD C (Optional)
3 rounds NFT: rest as needed
12-15 x Hip extensions (weighted if possible)
60s x Weighted plank