Come in and get started towards the best fitness of your life with a free trial class!
Group fitness classes that are “Constantly varied, high-intensity, functional movement.” Our goal is to create people who can run farther, move more wight, do more push-ups, flip a tire faster, all while of course maintaining proper form and technique. Functional Movements we use in everyday life such as squating, deadlifting, pulling yourself up, etc.
The primary focus of this institution is to instruct and improve the technical execution of the Olympic lifts, the Snatch and the Clean & Jerk. During the time on the platforms, only the Olympic lifts and auxiliary lifts will be practiced. The is open to any athlete who: is looking to help improve explosiveness and power for his/her sport. · is looking for a better baseline level of overall strength. · would like better technique, efficiency and coordination with the snatch, clean & jerk and other related lifts.
Member events such as happy hours, challenges, to help members connect with one another and make friendships while getting in the best shape of their lives.
CrossFit Striking classes combine concepts from martial arts, self-defense and boxing to strengthen your core, improve rotational power and overall fitness. This is a non-contact class that provides a cardio-intensive workout while teaching the athlete basic striking skills for self-defense. Workouts will incorporate a combination of striking techniques with familiar CrossFit movements. Striking classes will feel familiar to athletes as the class will follow a similar format to our regular CrossFit classes including a group warm-up, a strength / skill component, and one or more Striking WODs.
OUR MISSION: MAKE OUR CLIENTS FIT BEYOND EXPECTATION
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6 Rounds team of 4- each person stays at their station for 1 minute then rotate Station 1: Dumbbell Hold Station 2: 5 Hang Power Clean RX 135/95 Station 3: Hollow Rock Hold Station 4: Max reps weighted Step up Team Score is total Step-ups
Buy in: 100 DU _______ 3 Rounds 4 Rope Climbs 10 burpee box jumps _______ 2 Rounds 20 HSPU 20 Power Snatches 95/65 _______ 100 DU/ 400 singles
3 Rounds- 1 min max effort Pullups Deadlift 185/135 Striking [1,2] Burpees Rest
Mobility Hip & Shoulder Wod: 3 Rounds 10 OH Squats 115/75(no dumping from OH) 20 pull-ups 400m run(orange line)
Battle buddy: partners vs each other should try to beat each other. Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When parter reaches total reps complete they can move on to the next movement if not they must stay on[…]
WOD “The Seven” 7 rounds for time 7 Handstand push-ups 7 Thrusters (135,95) 7 Knees to elbows 7 Deadlifts (245,165) 7 Burpees 7 kettlebell swings (2,1.5) 7 pull-ups Level 2- 5 rounds, (115,75), (185,135), (1.5,1) Level 1- 4 Rounds, HR push-ups, (95,45), (135,95), (1,0.75)
Warmup 400m run- 20 1 arm KB lunges- 30 goblet squats Strength– Front rack lunges 3 sets of 10 ea leg WOD: 7 rounds 3 Deadlifts 25 DU’s 7 t2b 50m shuttle run
7 rounds 3 deadlifts 315/205 30 Du’s 7 T2b sprint to gate
If you want to squat huge weights, you must be explosive, there is no way around it. Building an explosive squat requires a 4 part approach, consisting of jumping, heavy squats, speed squats and pause squats. These 4 training modalities will develop speed and strength through every portion of the squat and make you like[…]