Now Accepting Personal Training Clients

We are currently accepting PT clients! If you are interested in working on something specific, starting CrossFit for the first time, or are a seasoned vet needing some extra work, please check out the following list.

Options for PT sessions include the following:

  • Consultation $50
  • 1 hour PT Session $75
  • 5 PT Sessions $325
  • 10 PT Sessions $500
  • Custom Programming and 1 PT session $200/month

1.7.18

Warm Up: EMOM 12 min

Odd- 15/12 Cal Row

Even- 12 Burpee

WOD: 14 min ARAMP

10 DB Clean & Jerk 50/35 Right

20 DB Push Up

10 DB C & J Left

40 Barbell Step Up 20"/16"

Cool Down: 50 Sit Up

1.7.18

Warm Up: EMOM 12 min

Odd- 15/12 Cal Row

Even- 12 Burpee

WOD: 14 min ARAMP

10 DB Clean & Jerk 50/35 Right

20 DB Push Up

10 DB C & J Left

40 Barbell Step Up 20"/16"

Cool Down: 50 Sit Up

1.5.19

warm up: 4×20 yard ladders 

wod: 28 min amrap

400m row 

10 burpee box jump 

20 front lack lunges 

 

cool down: 30 strict toes to bar 

1.3.19

SWOD: 8 min EMOM 3 Back Squats

WOD: 15 rounds for time

1 wall climb

3 overhead squats 135/95

5 bar facing burpees 

20 min cap

Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.3.19

SWOD: 8 min EMOM 3 Back Squats

WOD: 15 rounds for time

1 wall climb

3 overhead squats 135/95

5 bar facing burpees 

20 min cap

Cool Down: 3 rounds 10 good mornings, 30 speed skaters

1.2.19

SWOD: 10 min EMOM

3 squat cleans

WOD: for time

10-1 

Power Cleans 135/95

Ring Dips (scale to box)

1.2.19

SWOD: 10 min EMOM

3 squat cleans

WOD: for time

10-1 

Power Cleans 135/95

Ring Dips (scale to box)

12.28.18

warm up: odd: run to end of building 

even: 5 burpee broad jumps 

 

wod: 3,6,9,12,15,18,21…. 12 min amrap 

shoulder to overhead 115/75

toes to bar 

 

cool down: 5x 45 sec plank, 15 sec rest 

 

12.27.2018

Warm Up: 750 m Row

24 min EMOM:

1. 7 Clean & Jerks 155/105

2. 45 sec max Sit Ups (blue line)

3. 10 Front Squats 155/105

4. 45 sec Max Row

Cool Down: 

3x: 25 Flutter Kicks, 25 Sit ups