HOW DO THE CLASSES WORK?

You can do CrossFit. Our programming is designed to get you fit, and our coaches are skilled at helping you get the most from your session, while working at your own pace. WIN-WIN. :)

Still wondering what you will actually do? What a workout really looks like? Watch the videos below for a better understanding of what to expect once you become a member.

 

PART I: warm up (5-10 MINS)

Coach Robyn instructs class to get a partner, a pair of dumbbells, an ab-mat, and to line up behind a cone. For the warm up, you and your partner will accumulate as many rounds as possible in 8 minutes.

AMRAP 8

Partner 1: Squat hold with dumbbells. Partner 2: Overhead walking lunges (right arm), 5 sit-ups, overhead walking lunges (left). Continue to switch back and forth for the 8 minutes.

part ii: stretching (5-10 MINS)

Coach Robyn instructs the class to grab an ab-mat and demonstrates how to do the Couch Stretch. The class holds the Couch Stretch for 1:00 per side and adjusts as needed to feel the stretch in the hip.

PART III: PREP

Coach Robyn helps the class prepare for the sit ups and dumbbell power cleans.

PARTI IV: WORKOUT

"Pharmacy"

5 Rounds:

  • 100' Walking Lunge (no weight)

  • 30 Ab-mat Sit-Ups

  • 12 Dumbbell Power Cleans (choose a load that will allow you to complete this in 1-3 sets)