Basic Elements Classes

 Ok! It's'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 19


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


'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


press 1-1-1-1-1

push press 3-3-3-3-3

push jerk 5-5-5-5-5

April 16


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


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

scale is: 5 rounds

April 14


In front of a clock set for 12 minutes:

1 minute of 16/20" box jumps
1 minute of 65/95 lb. sumo deadlift high-pulls
2 minutes of 16/20" box jumps
2 minutes of 65/95 lb. sumo deadlift high-pulls
3 minutes of 16/20" box jumps

3 minutes of 65/95 lb sumo deadlift high-pulls


April 13


open gym 7:30-9 AM!

want a challenging WOD? Develop a skill? Make up a WOD from earlier in the week? Come in and your trainer will take care of you.....

April 12


Justin scaled

30-20-10 reps for time of:
1/3, 1/2 body weight back squats
1/3, 1/2 body weight bench presses
Strict pull-ups

Scale: 25-15-5

April 11


For quality:

50 air squats

35 jump and land drill

35 behind the neck press, snatch grip

35 Overhead squats

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