Time Changes!!!

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THINGS TO KNOW

Classes at the box

MWF

4pm, 5pm and 6pm SWITCH to

4:30pm, 5:30pm and 6:30pm

TODAY

4:30pm – Gymnastics – Ninja Training

Gymnastics is a key element in CrossFit. We use gymnastics in basic movements such as push ups, pull ups, squats and more advanced movements like handstands and muscle ups. This course will focus on building foundational strength, core stability and body positioning. You’ll improve your strict body weight movements, learn how to spot correctly, and improve your overall fitness. Plus you’ll get to work on new movements like back levers, iron crosses, wind shield wipers, around the worlds, and even ice cream makers! Sign up and come get gym-nasty!

First Class is Free

4 Week Sessions

January 12th

Monday/Wednesday – 4:30 pm

This program is part of our SOAR FITNESS CLASSES. You may purchase a punch card to attend, an Unlimited SOAR Membership or do an All ACCESS PASS to be Unlimited CrossFit and Unlimited SOAR PROGRAMS.

You do not have to be taking CrossFit Classes to attend any SOAR FITNESS CLASSES.

More information, contact info@crossfitcp.com

Couch2Crossfit

5:30pm – Monday/Wednesday

6:30am – Tuesday/Thursday

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.

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

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?

WANT TO TRY  IT OUT??? Come to class today at 5:30pm and or tomorrow at 6:30am

Dynamic warm up. 
Group warm up
50 n 50 ghd
Skill work 
L-sit 3 sets 30 seconds to 1 minute
Strength
Front squats
5-5-5-5. Regular tempo
At tempo 
3-3-3-3
75×1  tempo.
Double/triple under practice
5 minutes
Wod 
15 minute AMRAP
35 double unders
15 thrusters 95/65
12 toe 2 bar
MAD Mobi 
Lat stretch band
Roll calves w bb
Shoulder bully
Press ups

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