Learn how to not suck at CrossFit!

CrossFit 101 – Sunday, June 19th

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


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:  Floor press 4 x 12

  • Keep the weight moderate and reps smooth
  • Get in a group of 3, 2 spotters for safety

WOD:  “The Big Easy”

This is a great mashup named in the honor of Eric “Big Easy” Brown … aka the quiet (but nice) assassin!  It’s a good test for the endurance of your shoulders and pulling muscles as well as for your grip. Check MFT for scores to beat!

Rx – 4 rounds for max total repetitions:

  • 30 sec amrap pullups
  • 30 sec rest
  • 30 sec amrap double unders
  • 30 sec rest

Zone 2:  assisted pullups, scale to single unders (divide by 3)

Zone 1: scale as needed

NOTE:  if you did the Zone Games and/or your hands are fried, sub in air squats instead of pullups – this will be a quad burner though!

Cash-Out: 4 rounds, not for time of – 10 walking lunges, 10 wallballs, 10 kettlebell swings, 15 situps

  • scale all exercises as needed so that the focus is on perfect movement as opposed to weight or speed


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