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New To CrossFit?
If you have less than 3 months of CrossFit experience your first step is to take our Onramp program. Once completed, you are ready to join classes and can sign up for a CrossFit membership.
Ready For Classes
If you have successfully completed our Onramp Program or have at least 3 months of previous CrossFit experience you are ready to join classes. Sign up for one of our Unlimited CrossFit memberships now!
Drop Ins Welcome
If you have 3 or more months of CrossFit experience you can join class by purchasing a Drop In. Drop ins are perfect for visitors and local CrossFitters who want to see what all the fuss is about!
Workout Of The Day
Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are led by two coaches to ensure your expectations of quality are always exceeded.
May 31 2023
WARM UP – MOBILITY
Review Ski erg technique then;
Easy warm-up round of 1min/station x 4 movements (regular sit-ups w/ no ball)
15-20s reset / transition between movements
Stretch out (hips flexors, hamstrings, calves etc.)
Review and set-up for WOD A.
Complete 3 rounds for total cals/reps: (35 mins)
Rd 1: 3 min on / 1 min rest
Rd 2: 2 min on / 1 min rest
Rd 3: 1 min on / 1 min rest
1) Echo Bike Cals
2) 40ft Shuttle runs (Each 40ft = 2 reps)
3) Ski Cals
4) Med ball sit-ups (20/14 – touch ball to ground overhead then to feet)
Start on any movement and rotate in order.
Score is combined Cals + Shuttle runs + Sit-ups
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
We never stop pushing the envelope when it comes to just how great we can be. We are constantly looking for ways to improve our gym and experience for our members.
We Want To Be The Best
Why would you settle for anything less? We won’t. We designed our gym when we were customers, and have never forgotten what we wanted as customers.
Due to the number of solicitation calls we receive, unrecognized numbers will not be answered (leave a message for a quick call back). Solicitors don’t bother.
124 East Cordova St.
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