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13th July – Free Intro Workout

By |July 13th, 2019|

WORKOUT

Bodyweight “Fight Gone Bad” 3 Rounds of working 1 minute for reps for each of the following movements: Rowing (for Calories) Situps Box Jumps Pushups Body Rows Rest 1 Minute Team members will start on […]

Jun 15th – Free Intro Workout

By |June 15th, 2019|

WORKOUT

Partner Workout – 24 Minute AMRAP: 20 Burpees 6 x 100m Sprint 20 Pull Ups 20 Box Jumps 24/20” 20 Squats 20 Sit Ups Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

FREE CROSSFIT CLASS – Sat June 15th @9am

The […]

May 4 – Free Intro Workout

By |May 4th, 2019|

WORKOUT

Team Workout In teams of four, complete As Many Rounds and reps As Possible (AMRAP) in 24 minutes of: Run 200 Meters Push-Ups x 15 reps Box Jumps x 15 reps Sit Ups x 15 Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task […]

Apr 6 – Free Intro Workout

By |April 6th, 2019|

WORKOUT

“Roll the Dice #3” In teams of 2, 20 Minute AMRAP: As a team Run 200 meters. When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice: 1= Burpees 2= Push ups 3= Weighted Lunges 15/10kg 4= Goblet Squat 24/16kg 5= Box Jumps 24/20″ 6= […]

Mar 9 – Free Intro Workout and 19.3

By |March 9th, 2019|

WORKOUT

“19.3 that is not 19.3” 20 Min AMRAP: 25 feet Walking Lunge 20/15/10/0kg5 Box Step Ups 24/20″ 20/15/10/0kg

5 HR Push Ups/3 Negatives75 feet Waiter Walk 20/15/10/0kgCan be done solo or partner up and take this one on in a you go, I go format. Partner A lunges, then Partner B lunges, continue through the workout until Partner B does the […]

Jan 12 – Free Intro Workout

By |January 12th, 2019|

WORKOUT

20 minute AMRAP Partner workout, partners alternate complete rounds 10 Goblet Squats 10 Box Jump Overs 10 HR Push Ups

FREE CROSSFIT CLASS – Sat Jan 12th @9am

The
best way to get a real sense of CrossFit is to stop by and take one of
our Free classes. Each class includes instruction on basic movements, a
CrossFit workout based […]

Dec 8 – Free Intro Workout

By |December 8th, 2018|

WORKOUT
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A […]

Nov 3 – Free Intro Workout

By |November 3rd, 2018|

WORKOUT
Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Situps
Box Jumps
Pushups
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.
FREE CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit […]

Sep 1st – Free Intro Workout at 9am

By |September 1st, 2018|

WORKOUT
Team Workout

In teams of four, complete As Many Rounds and reps As Possible (AMRAP) in 24 minutes of:
Run 200 Meters
Push-Ups x 15 reps
Box Jumps x 15 reps
Sit Ups x 15

Teams must rotate stations as a team, with only one team member working at each station.

You cannot begin working on your next task until all team members have completed their station […]

Aug 4 – Free Intro Workout at 9am

By |August 4th, 2018|

WORKOUT
“Roll the Dice #2”

In teams of 2, 5 Rounds For Time of:

As a team Run 200 meters.

When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:

1= Burpees – 2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps (24/20″)

6= Push Balls (20/14 lbs) to […]