Our gym is for anyone who has a goal to make a change.
But CrossFit and working out can be intimidating (gymtimidation) So here are some of the headlines we would use to describe what we do:
- CrossFit for people who don’t like CrossFitters
- CrossFit for beginners
- Secret Badass Society
- Non-Ego Strength Training
- 3 Hours a Week to Change Your Life
- Workouts for women who don’t realize they’re strong (yet)
- Workouts for busy people who need efficiency AND results
- Good Vibes Lead to Great Results
- Come for the workout, Stay for the people and the coaching
If you’d like to dip your toe in the water without any commitment, let me know. I would love to get you in here to see what we do in person!
Your workouts are down below. Remember, the goal is to strength train 3-4x per week and to move your body 7 days a week (Read about walking to your goal here). And the final piece is to understand your nutrition needs even in noisy world and while navigating a crazy life. Our Updated Level 1 Nutrition Guide gives you a jumping off point.
SCHEDULE YOUR FREE INTRODUCTION
Whether you want to jump into our workout classes, or you’d like to have your own workout program designed by our coaches while training one on one or in a small group, the first step is to schedule a time for us to sit down and chat.
Week of workouts
Monday
WU:
6/4 – 12/8 – 18/12
Calorie Row
1 Wall Climb
100 Single Unders
Skill Pill: 15:00 EMOM
1) 3 Handstand Push Ups or 2 Full ROM Negatives or 3 Kick Ups
2) 20 Double Unders (or :40 of Practice)
3) 15/12 Cal Bike
[4) If more than 18 athletes: 15 Sit Ups
The Fun: 3-5x
20 Sit Ups
10 EB Upright Row to Strict Press (No Hips. Lighter May Be Better)
2 Wall Climbs
Suit Case Carry Down & Back
Extra Work: Super Light
15 – 12 – 9 – 9
DB Lateral Raises
DB Front Raises
– You Go, I Go with a Partner
Tuesday
WU: 3x
:30 – :45 – :60 Elbow Plank Hold*
10 Alternating Stepback Lunges
10/8 Push Ups w/ 1 Tap
10 Overhead Kb Swings
*Not everyone is able to do these for this long well. Hold the base model as long as you are able but before failing, drop to one knee then both knees. Keep your butt squeezed down and you will still very much feel your abs burning.
Strength: Front Squats
E2:30M
5 Pause Front Squats – 10 Front Squats – 5 Pause Squats – 7 FSq – 3 PS – 5 FSq – 3 PS
The Fun: E3M x4
:30 p/ Leg: 10 Split Squats (1 Leg p Round) – Can be weighted
*If you are not able to collect reps for the full :30, simply hold position without locking out the leg. Just move when you can.
And Then,
10 OH Kb Swings (70#/53#)
7 Burpee Box Jump Overs (24″/20″)
Wednesday
WU: 2x
10/6 Cal Bike
Per Arm:
5 DB Hang Snatch (~25#/20#)
+ 5 DB Thrusters
10/6 “UB” Strict Pull Ups*
Gate Run (w/ some pace)
*As many strict straight into jumping to finish the 10
Mid: :20 On/:20 Off Alternating Sides x5 p Side
:20 Elbow Side Plank w/ Variations
Stamina: 3 RFT (15:00 co)
20/16 Cal Row (1:00 Max Effort)
Alleyway Run
Rest 2:00
The Fun: For Time
Collect 100 Reps
50 Alt DB Snatch (50#/35#)
Gate Walk
40 Alt Hang Db Clean & Press
Gate Walk
30 SA DB Thruster (Alt 5 p Arm x3)
Gate Walk
Thursday
Classes meet all day with Ricardo (no 4:30 on Thursday)
The Fun: 4-5x :45 On/:15 Off Alternating Stations
Max DB Flat Bench
Lateral Box Hops*
Renegade Rows (25#/15#)**
Hamstring Assisted Ab Wheel
Max Time Handstand Hold
Rest for a Station
* (Drive off Top Leg to Full Extension or Sub Lateral Step Over still locking out top leg before the switch)
** DB Push Up/Row Right/Row Left
Friday
WU:
Gate Run
And then, 3x
4 Burpees
6 Kipping Knee Raises
8 Single Arm Gorilla Rows per Arm
12 Box Step Overs
Skill Pill: 10:00 EMOM
1-2-3-4-5-6-7-8-9-10
UB Kipping Pull Up*
+ Remainder of 10 as Target Burpees
*Kipping only. If you know you will not get far, first scale would be to use 2 attempts to get there then finish with burpees. Otherwise, just follow the numbers with your jumping pull ups or ring rows.
The Fun: 14:00 AMRAP
10 Hanging Knee Roll Up w/ Med Ball
8 Bent Over Barbell Rows (135#/85#)
12 Box Jump Overs (24”/20”)
Rest 1:00
Extra Work: 3-5x
20/14 “UB” Tricep Push Ups
10-15 Seated Supinated DB Curls
Rest ~1:30
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 18:00 AMRAP
18 Wall Balls (20#/14#)
9 Hang Power Cleans (135#/85#)
18 Sit Ups
OH Plate Carry
Gun Walk
The Finisher: 3x
12 Barbell Hip Thrusts
+ 12 Jumping Squat
Rest ~2:00
