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You clicked on this page because you are interested in CrossFit. That does not mean that you are interested in it for the same reasons as everyone else. That is part of the beauty of CrossFit – it really is for everyone.

What is CrossFit? CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of thousands worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Don’t be intimidated, don’t be afraid to start – we are all in this together.

092019 – Air Conditioning

092019 – Air Conditioning

Warm-up
GROUP WARMUP
45 Seconds Spiderman
45 Seconds Hamstring Stretch (Standing Straight Leg)
45 Seconds Slow Air Squats
30 Seconds Spiderman
30 Seconds Hamstring Stretch (Seated Straight Leg)
30 seconds Slow Air Squats
15 Seconds Spiderman
15 Seconds Hamstring Stretch (Legs out: Left, Right, Center)
15 Seconds Slow Air Squats

PARTNER ROWLING
1000 meters for time split between two partners with 8:00 Cap

MOBILITY
Dumbbell Ankle Stretch
Dumbbell Squat Hold

Metcon
Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

...Read more

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