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

091030 Friday “Sit ‘n Slam”

Strength/Skill Work:Deadlift
WOD
As many rounds as possible in 12 minutes of:
4 sit-ups
4 ball slams
200 OR 100m sprint
8 sit-ups
8 ball slams
200 OR 100m sprint
12 sit-ups
12 ball slams
200 OR 100m sprint
16 sit-ups
16 ball slams
200 OR 100m sprint…
So, just to clarify you are adding to the sit-ups and ball slams by 4 each round while the run stays the [...]

October 29th, 2009 | Tags: , | Category: WOD | 9 comments