Sunday, December 29, 2013



1 Pull Up

1 Push Up

1 Air Squat

1 Abmat Sit up

up the ladder every round, 2 pu, 2pu, 2 squats, 2 sits ups, 3, 3, 3, 3, etc…

*100M run every 2 minutes. drop what you’re doing every 2 mins and pick up after the 100m

You’ll notice changes to the 2014 schedule(which is still being built in MindBody). We are rolling out a new plan for our current and new athletes for the new year. We will maintain all current class times(CF Performance), with the exception of the 7:30 pm class. This is moving to 7:00pm starting Thursday, January 2.  We will be adding 8 new classes and specialty classes. New class times are at 6am and 6pm M-Th(CF Fitness). Anyone can come to CF Fitness classes- current members, new members, friends. This is where new members will start, and current members can come to these classes if they prefer the programming for that day.

CF Fitness classes are for all levels of fitness. New members are required to complete at least 12 CF Fitness classes before gaining access to CF Performance classes. Fitness classes allow time for more instruction on the foundational movements of CrossFit as well as detailed instruction on the Olympic and Powerlifts. Cf Fitness classes are for everyone from the novice to experienced athletes.

Q:As an experienced member, why would I take a CF Fitness Class??

A. Experienced CrossFitters or current members will take this class for the convenient class time, more time for instruction on a skill that needs improvement and smaller class size.

CF Performance classes are for athletes who have a solid foundation and strong knowledge of all of the foundational movements and olympic and power lifts. Athletes should have a good understanding of appropriate scaling and have completed at least 12 CF Fitness classes OR the 2013 Elements classes. Performance classes are for athletes who want to pack more into their hour, move at a faster pace, are competitors/have some desire to compete in the future.

We will also offer ALL LEVELS classes. New members are also welcome to come to those classes. The programming for these classes will be the same as the Performance WOD of the day.

In a nutshell, for our current members, all class times(aside from 7:30pm) and class style will remain the same.

New members will join by starting whenever they’d like with 12 CF Classes and will be able to come to any All Levels classes at any time.