Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
ANNOUNCEMENT: there will only be a 9:30am class today due to Presidents’ Day
1 DB Complex 40/25
3 KBS 53/35
2, 4, 6
3, 6, 9
4, 8, 12 etc.
1 Left Leg DB Lunge (Forward or backward)
1 Right Leg DB Lunge
1 DB Thruster
Complete one full DB complex then start over at the lunges for each consecutive rep
20 DU / 30 SU
Alt. DB snatch (in multiples of 2) 50/35
Double Unders stay the same each round with DB Snatch increasing by 2 each minute until you cannot complete both the double unders and snatches in the alotted minute