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.
Strength: Backsquat Waves
Goal numbers are 70, 80, and 90% on first wave with a small increase on the weights for the second wave
50′ DB Single Arm Overhead Walking lunges 50/35
25 Sit Ups
10 DB Snatches
5 Box Jumps 30″/24″