Welcome Living Social/Amazon Local/Groupon People

Welcome Living Social/Amazon Local/Groupon People

Thank you for participating in our special offer.

What happens now that you have the deal?

We provide everyone with a structured introduction to CrossFit in this first Basic class. We offer Basics classes on Monday, Wednesday & Saturday every week. We want to ensure you are equipped before you jump into the regular CrossFit classes.  Our Schedule

To confirm that we have a CrossFit Coach to work with you, your first Basic class needs to be scheduled.

Please follow this link to reserve your basics class and complete your waiver before attending.

https://tribal.frontdeskhq.com/group_classes/4081

The Basics class times offered on Monday & Wednesday are:

· 6am
· 9am
· 4:30pm
· 5:30pm
· 6:30pm

You can also request a Saturday 9:30am class.

Please follow this link to reserve your basics class and complete your waiver before attending.

https://tribal.frontdeskhq.com/group_classes/4081

The maximum capacity per BASICs class is 3 people. Classes will sell out every week. Don’t wait until the last minute to schedule your first Basic class.

If you just want to show up and look around and see what is going on we will tell you all about CrossFit and provide you our schedule. We want to make sure you have the best possible introduction to CrossFit.

It’s just exercise, we want you to be part of it with us.

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WODs Week of May 20

Reminder Memorial Day the only Class is 9am.

Monday
FRONT SQUAT
—–
3X
400M Run
10 Thrusters 115/75#

Tuesday
FLOOR PRESS
—–
6X:
20 KBS 24/16kg
15 Burpees
90 seconds rest

Wednesday

Power Snatch -HEAVY From the Floor

Thursday
SQUAT
—–
20 Min AMRAP:
1 Squat Clean 155/105
2 Front Squat 155/105
3 Jerks 155/105

Friday
PRESS
—–
2 Min Max Reps- Push Up
rest 10 sec
2 Min Max Reps- Squats
rest 10 sec
2 Min Max Reps- Chin Ups
rest 10 sec
2 Min Max Reps- Sit Ups
rest 10 sec
2 Min Max Reps- Lunges
rest 10 sec
2 Min Max Reps- Ring DipsIMG_4393

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WODs week of May 13

Monday
Front Squat
—–
20 Min AMRAP
10 OHS 95/65
10 Pull-ups
400m Run

Tuesday
Floor Press
—–
EMOM 20 Min
Odd- 5 deadlift 315#
Even- 5 Handstand Push Up

Wednesday

From the Blocks at the Knee
Power Snatch -HEAVY! 2 min Rest

Thursday
SQUAT
—–
20 Min AMRAP:
20 Burpees
30 Kbs 53/44
40 double unders

Friday
PRESS
—–
100 Pull ups in the least amount of sets possible
full Rest
then
100 Push ups in the last amount of set possible

Neither movement is for time. The ony score is the number of sets to complete 100 reps
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WODs Week of May 6

Monday
Front Squat
—–
Filthy Fifty
50 Box jump, 24/20”
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday
Floor Press
—–
8 minute AMRAP:
7 C2B Pullups
15 Pushups (hand release)
30 Situps

Wednesday

Power Snatch from the Blocks at the Hip

Thursday
SQUAT
—–
10 x 20 Meter shuttles

or

10 x 25M Low Handle Sled sprints 2/1

*One 20 yard shuttle consists of – 5 yards out and back, 10 yards out and back, 15 yards out and back, 20 yard sprint.
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Friday
PRESS
——–
EMOM for 24 min:
Odd- 10 kbs 53/44
Even- 20 double unders (60 Singles)

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WODs Week of April 29

Monday
“The” Total
Max Squat

Max Press

Max Deadlift

Tuesday

Max Snatch

Max Clean & Jerk

Wednesday

IMG_4187

FRAN

21-15-9
Thursters 95/65#
Pull-Ups

Thursday
Bench
—–
6X
100M SprintRest Walk back to Start

Friday
Back Squat
—–
15-12-9
Push Press 115/80 or 60% Max Press
Ring Dips
Burpee

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WODs Week of April 22

Monday
FRONT SQUAT
—–
3X
400M Run
20 Toes to Bar
7 Shoulder to Overhead 155/95

Tuesday
FLOOR PRESS
—–
45 Thrusters 95/65
Rest 5 Min
45 pull ups
5 min rest
800M for time

Score each round individually

Wednesday
5X1 Snatch -HEAVY! 2 min Rest

5×1 Clean & Jerk -HEAVY

Thursday
SQUAT
—–
EMOM 24 Minutes
(Every Minute on the Minute)
Odd- 200M Run
Even-10 Wall Balls 20/14

Friday
PRESS
—–
EMOM 24 Minutes
Odd- 10 KBS 53/35
Even-10 Wall Balls 20/14

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