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

091208 Tuesday “The Chief”

Strength/Skill Work  Pistols: Work towards max depth while performing 5 reps per leg
WOD
AMRAP in 3 minutes of:
3 Power Cleans (Use 70% max power clean not to exceed 135/95lbs)
6 push-ups
9 squats
1 minute rest between rounds.
Complete 5 total rounds.
Those competing in the Carolina Fitness Challenge or new to our group classes are advised to complete 3 total [...]

090924 Thursday “Dawn of the Dead”

Strength/Skill Work:  Pistols (one-legged squats)
WOD
As many rounds as possible in 15 minutes of:
10 deadlifts (185/115lbs or ~50% DL 1RM)
400m run

090818 Tuesday “Brutal”

 
 
Strength/Skill Work   Pistols: Work on improving the range of a proper one-legged squat. 
WOD
~600m run (1 block around building)
20 overhead squats (M-95lbs, W-65lbs)
35 double-unders (105 singles if unable to do DUs)
20 push-press (M-95lbs, W-65lbs)
35 push-ups
20 thrusters (M-95lbs, W-65lbs)
600m run
For time.

090718 Saturday “Ladies Choice”

Strength/Skill Work Pistols: Practice your one-legged squats.  How low can you go to a stack of weights?  All the way down and up on both legs?  Then, how much weight can you hold against your chest or overhead and repeat all the way down and all the way up?
WOD
Choice of:
“Cindy”
As many rounds as possible in [...]

090625 Thursday “Walk Hard”

Strength/Skill Work: Rope Climb & Pistol (one-legged squat) practice
WOD:
1 L-sits for time
followed by:
50 feet walking lunge
21 burpees
30 squats
For time. 
Work in groups of 2-3 for the WOD as groups finished the L-sits.