3 Rounds for time of:
21 Kettlebell Swings
9 Ring Dips
If you would like to attend our free intro you must register for it in advance on our SCHEDULE page. Scroll down to Thursday and click on the bright green FREE INTRO SESSION box to enter your contact information.
The intro will consist of a brief workout so you can get a taste of what CrossFit feels like, followed by an overview of what CrossFit is and how it works. Then you'll learn about our On-Ramp program and what life looks like in the regular classes, and will finish with pricing and membership options.
Intros usually last about an hour and 15 minutes, and you should feel free to ask any and all questions you may have.
The new normal. From a triathlon/marathon background, I thought I was strong on endurance until I could not last through the 7 min initial assessment workout. In my first month at CFMC I went from 3 legit pullups to 99 in a recent WOD! And I went from not being able to get into an overhead squat position to actually getting weight on the bar. Someone observed that I was ‘All Show, No Go’ and doing CFMC is helping to turn that observation around, one pullup at a time! Other workouts just don’t have the camaraderie, intensity, or results as this weird mix of exercise called CrossFit. Welcome to the new normal. — Quang N.
10 Air Squats
10 GHD/ AbMat situps
10 Hip Extensions
Competition Style – Partner up: one partner works, the other judges and motivates