Basic Elements Classes

 Ok! It's time..you've made the decision.....again

lose weight, get in better shape, eat better, make better choices for yourself...

how about this?

Improve your fitness! Give this 'CrossFit' thing a try!

try a free week, then come in for the Basic Elements classes on the 2nd & 3rd Mondays of each month at 6:30 PM (please call or email to reserve your spot, we are filling up fast!)

April 24

 WOD 

Do you ever just get that feeling? You know that burpee tire flip feeling?  You do? GREAT! Then this will just be fun!

50 burpee tire flips with a partner

scale up: jump in, jump out, no partner (if you're one of 'those' people)

scale: 35 reps

April 23

 WOD

deadlifts

5-5-5-5-5

April 22

 WOD

5 rounds for time of:

10/25 lb overhead walking lunges, 30 feet
12 knees-to-elbows

scale: unweighted lunges, knee ups

scale up: 45 lbs, 15 K2E's

 

April 21

 WOD

10 min on Clean skill work

then:

65 pull-ups 

65 wall balls 14/20 lbs

scale is: 45 reps

April 19

 WOD

5 rounds

10 squats

10 hollow holds - 2 sec hold with small of back pressed to floor

10 KB swings 25/35 lbs

April 18

 WOD

'Nancy' scaled

5 rounds

200 m run

10 Overhead squats PVC/30/45/65 lbs

scale: 3 rounds, air squats

scale up: 400 m run

 

April 17

 WOD 

press 1-1-1-1-1

push press 3-3-3-3-3

push jerk 5-5-5-5-5

April 16

 WOD 

Weighted pull-ups 5-5-3-3-3-1-1-1-1

Scale is: a considerably less scaled than your usual pull-up or ring row. This should be difficult!

April 15

 WOD

7 rounds of:
1 minute of jumping air squats
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

scale is: 5 rounds

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