January Foundations

101 – Sunday, January 15th

9:00am – 11:30am

Come learn the Elements of CrossFit!

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Clean


  • Wall ball
  • Kettlebell swings
  • Kipping pullups
  • Rowing

Price: Members $FREE$ / Non Members $40


* We will be capping the registrants at 15,  make sure to register to save your space *

Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

Today`s Workout:

Buy In – 3 rounds of 25 double unders (50 single skips), 10 pvc dislocates, 5 goblet squats, 5 DB push press

Coach demo of the movements, then warmup to workout weight


WOD – 3-2-1- Go!

On a 4 minute clock complete 5 rounds of the following exercises:

  • 3 Clean and Jerk
  • 2 Sumo Deadlift High Pulls
  • 1 Snatch
  • 3 Clean and Jerk
  • 2 Sumo Deadlift High Pulls
  • 1 Snatch

* Rest for the remainder of the time

* Score = slowest round + fastest round

Games Prep – 115lbs/155lbs

Rx – 95lbs/135lbs

Zone 3 – 75lbs/115lbs

Zone 2 – 55lbs/75lbs

Zone 1 – Scale weight and movements as needed

Cash Out -MWOD 45

Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?

[yframe url=’http://www.youtube.com/watch?v=RTWMejBP4rU&feature=player_embedded’]


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