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Is Crossfit for you? You can get back into shape. All you need is a little instruction. You are not dead yet. Free Class on Sunday. Start Today.

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So what is this Crossfit thing? Crossfit is the fastest way for you to become the strongest most balanced version of yourself.

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So You are Not New To Crossfit

Are you getting Results? So how is your current programing working for you? If you are killing it on your WOD or Getting Killed Take a look at L2.

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Get Ready for the Open

Are you looking to get better at Crossfit? If you have done the Open and want to get better then you need to work smarter and harder.

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Level 1

E3MOM for 27 minutes
1st 3 minutes: 400m Run
2nd 3 minutes: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk 155#/105#
3rd 3 minutes: 30 Double Unders + 10 Pull Ups + 10 Burpees
Post Rx or rounds completed.

Extra Credit:
3:00 Ring Plank Holds
2:00 Hanging L Sit Holds
Accumulate time at each.

Level 2

EMOM for 10 minutes
1 Pause Snatch (at knee) + 1 Overhead Squat
5 Rounds
5 Bench Press 185#/125#
10 Strict Pull Ups
15 GHD Sit Ups
30 Unbroken Double Unders w/ Zeus
Post load and time.

CrossFit Old School

AMRAP in 30 minutes
600m Run
10 Clean and Jerks 95#/65#
10 Push Ups
10 Toes to Bar
20 Back Squats
Post rounds completed plus reps.

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