Thursday 091210

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Jerk 5-5-5-5-5

Post loads to comments.

Amanda, Cheresa, Catherine, Courtney and Mel-Z, sharing in the pain of 15 minutes of "Cindy"

January Foundations will start Monday, January 4th.  We will be holding two classes, a 9am and a 7:30pm 

Our Foundations Program is for individuals that want to ramp up into our fast paced group CrossFit classes by learning the majority of the movements that we commonly do during our workout of the day(s).  This program will meet 3 days a week for 4 consecutive weeks, with a limit of 8 people per class. The movement curriculum is sequential and attendance to all sessions is fundamental to gaining the necessary proficiency and preparation for our group workout of the day classes.  Oh, not to worry, you'll get a workout at the end of every Foundations session.

For current members, this is a great opportunity to take advantage of our refer-a-friend program.  Refer a friend who becomes a member and get half-off of your next month's dues.  This is a perfect time to nudge that friend who has been wanting to or  is hesitate about trying out CrossFit.  

The cost for this month program is $200 and our next Foundations Course starts January 4th and meets Monday, Tuesday and Thursdays, last class of the month is January 29th.  This class is mandatory in order to join the group classes.  If the schedule time and dates do not work for you, or you are on a fast track to get into the WOD (workout of the day), we offer four personal training sessions at $65 per session to get you ready.  All Foundations classes that fall on a holiday will not take place (you still get 12 classes in all).

Athletes that have gone through the Foundations Course – what did ya think?  Tell the world and post to comments.


  1. Jeff "CueBall" McDowell :

    Did Annie Rx for the first time today! I was able to link up DUs vs. last time back at Verve, I had to modify for singles.
    My goal for next time is to link 10-20 instead of 3-7.

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