CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.

September On Ramp session is full. Next session October 2010.

To join our group classes sign up for our 12 session introductory course. Click Here for more information.

Childcare

Childcare offered at 9:00 and 10:00am classes Mondays, Wednesdays and Fridays. 9:00am on Tuesdays and Thursdays.

Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

091116 Monday “Nancy”

Strenth/Skill Work   Single support hang power clean: Work towards a 5 rep max per leg WITHOUT touching the support leg between reps.  Do a normal deadlift and go to single support once in the hang position. 
WOD
5 rounds for time of
400m run
15 overhead squats (95/65 or 70% max OHS)
Classes will have a 25 minute cap [...]

November 16th, 2009 | Tags: , | Category: WOD | 3 comments