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

Tuesday 090623 “The Flash”

Strength/Skill Work:
Shoulder Press: Find a 5,3 or 1 rep max depending on what work set you have last done.  Example if you last found a 5 rep, find a 3 rep.
WOD:
Complete max rounds in 15 minutes of the following:
100 single jump ropes or 25 double unders
100 feet suicide drill with turn points every 20 feet
5 handstand push-ups
10 heavy [...]

June 22nd, 2009 | Tags: , | Category: WOD | 5 comments