Trial Class
$28.00
Provides access to book a trial class.
No Experience Required
Beginners Welcome
We will help you find an appropriate class
Please arrive 10 minutes early! You will not be permitted to take the class if you are more than 5 minutes late.
Sample CrossFit Workout
Skill Work
Pre-workout:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
220829
– RX –
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)
– INTERMEDIATE –
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (20/35 lb)
– BEGINNER –
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20″)
Scoring:Â Reps
Coaches Notes
â–¶ VIDEO OVERVIEW
â–¶ DEMO VIDEOS
Box step-up
Sit-up
Rowing
Sprint start on rower
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🧠STIMULUS
Time |Â 12:00
Loading |Â 2/5
Skill |Â 1/5
Volume |Â 4/5
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🎯 GOALS
Intended Stimulus
✔ 10-15 calories on the rower.
✔ 15+ sit-ups.
✔ 10 or more DB box step-overs.
✔ No rest between movements with short breaks in the middle of each minute.
Coaching Goals
✔ Demonstrate different styles of box step-overs for different speeds.
✔ Encourage athletes to maximize time on the sit-ups to get more reps.
✔ Ensure athletes keep the knees tracking over the toes during the step-overs.
✔ Make sure athletes can stand all the way up on one leg with their chosen loading even though they don’t have to in the workout.
Stretching
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back
