If you’ve been thinking about trying a CrossFit workout now is your time!

This Saturday – 1/31/15 – at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try!

CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.

Filthy Fifty

50 Box Jumps, 24/20in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35lbs
50 Back Extensions
50 Wall Balls, 20/14lbs
50 Burpees
50 Double-Unders

1. Snatch Complex (15 min)
Work up to a heavy 3-position Snatch – this is 3 reps, 1 at the pockets, 1 at mid thigh, 1 at the floor.

2. Squat Clean Complex (15 min)
Work up to a heavy 3-position Squat Clean. Same as above

“A-Team” (teams of 2)
5 RFT
50 Double Unders
50 Sit-Ups
50 Push Press (75/45)

“Mad Max”

5 Min AMRAP
10 Thrusters (95/65)
10 Pull Ups

5 Min AMRAP
10 Deadlifts (225/155)
10 Toes to Bar

5 Min AMRAP
10 Back Squats (225/155)
10 Burpees

5 Min AMRAP
10 Hang Cleans (135/95)
10 Front Squats (135/95)

* 3 min rest in between AMRAPs. Score is total number of rounds of all 4 AMRAPs combined:

If you’ve been thinking about trying a CrossFit workout now is your time!

This Saturday – 1/24/15 – at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try!

CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.