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

100108 Friday “The Tempest”

Strength/Skill Work: Muscle-up progressions
WOD
As many rounds as possible in 15 minutes of:
Ring dips 7 reps
One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)
Ball slam 15 reps
This  WOD was last completed on 091007.