Volume Training: Stick with your goat from last time, or get an assignment from a coach if you don’t already have one.
9-15-21-15-9 reps for time of:
200m Run (between rounds)
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.
I used to make up excuses to avoid working out, but since I found CrossFit I’ve found that I now plan my weekdays around my workouts! The encouragement of the people around you going through the same stuff you are, all working to better themselves (and those around them, even if they don’t realize it). It’s amazing looking at how far I’ve come in the past year, when running a mile seemed like a task much less pull-ups, push-ups and god forbid any type of Olympic lift! But since those first days I’ve drawn inspiration from all of the coaches and realized that the only person that can tell me I can’t do something, is myself… and I refuse to listen to that voice anymore! — Brittany B., CFMC Member
10 Air Squats
10 GHD/ AbMat situps
10 Hip Extensions
Competition Style – Partner up: one partner works, the other judges and motivates