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.

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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

090824 Monday “Cleaning Cindy”

Strength/Skill Work  Deadlift: Find your 5,3, or 1 rep max depending on what you last completed.  If you last found your 1 rep max, find a new 5 rep max.
WOD
9 power cleans (Use Grace or DT weight)
3 rounds of  Cindy*
6 power cleans
2 rounds of Cindy
3 power cleans
1 round of Cindy
For time.
*Cindy is a CrossFit work-out where one round [...]

August 23rd, 2009 | Tags: , , , | Category: WOD | 5 comments