Step 1: Bar Hang for 40 Seconds
Step 2: Kip Swings plus Bar Hang, (start at 5 kip swings and work...
A.1 Front squat @31X1; 7-9 x 3;
A2. DB Split Jerk 10 x 3; rest 30 sec
A3. DB Pendlay
Our Intro class is the first step to getting started, and is required for all new Members regardless prior CrossFit experience. During this 60 minute class, you will have the opportunity to learn about our program, get a tour of the facility, and participate in a beginner-level workout. Intro classes are offered most Mondays and Tuesdays at 7:30pm. Please email firstname.lastname@example.org to check availability and to let us know when you would like to come in.
After completing the Intro Class, you are ready for our New Member On Ramp course. On Ramp is a one day, 3 hour course that is designed to set you up for success. It teaches new CrossFitters the basic movements, skills, and knowledge you will need for our group classes, while giving our staff the opportunity to gradually introduce you to the program. Our On Ramp Class is mandatory for anyone with limited experience with CrossFit or Olympic Lifting.
Once you have finished our On-Ramp course, you will be welcomed into our group classes. These classes run throughout the day, almost every day of the week, and are designed to get you the good stuff- lose weight, gain strength and endurance, agility and balance, coordination and accuracy, all while having a good time and becoming a member of our community. Group Class Schedule & Pricing