NEW PROGRAM

Couch2Crossfit

You’ve been sitting on the couch waiting for that spark to get you motivated to change your life.

Today is that day.

Now is the time.

 We have developed this program to take you from the couch to a full-fledged CrossFitter in just 6 weeks!   All you have to do is sign up and show up ready to go.  This plan breaks it down to the easiest and most basic of components and will have you leveling up your health, fitness and your life.

 *More energy than you ever imagined
* Gain confidence
* Sexy legs and butt
* Flatter Tummy
* Look better naked in time for 2015
* This decision will change your life!!

 This plan starts at level zero and teaches you all the basics you need to learn to be ready to take on the best fitness program in the world…CrossFit. Workouts include total body training to increase your strength and functional fitness. You get:

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches
* T-shirt

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

You can be a busy person and work traveler and still make this work – guaranteed!

What are you waiting for?

Make that change now!!

Sign up today and get a new life.

November 3rd – December 12th

Tuesday/Thursday

5:30am

REGISTER

dynamic movement prep 
Group warm up 
Banded shoulder warm up
Skill
Practice pistols and pistol progressions
Pistol emom 5 minutes
4-6 pistols alternating   Good technique.  Heels down.  Scale as needed
Strength
In 7 minutes
Build to a heavy 3 rep push press.
Wod. 
5 rounds of
3  minute amrap
3 snatch.   (95,65)
6 lateral barbell burpees
9 abmat sit ups
Rest 1 minute
Mad mobi 
Shoulder bully
Press ups
Shoulder band stretch
Hamstring up n over

 

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