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CrossFit Classes

Our CrossFit Class is a mixture between Level 1 and Level 2 Classes. This is where your training enters the realm of sport and the competition begins. Classes are intense, challenging, and move quickly. They are not for the faint of heart! These classes are invitation only and require testing/prerequisites to gain admission.

Please see our Level 1 and 2 standards below for more information.
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    Squats: 50 free squats

    Push ups: 10

    Static hang: 30 seconds

    Sit ups: 30

    Kettlebell swings: 25

    400 meter run: 2:04

    Deadlift: 3/4 x bodyweight

    Military press: 1/4 x bodyweight

    SDHP: M - 75# x 10 reps, W - 55# x 10 reps

    1 min Titanic hold Wall ball: 25

    500M row: M 1:55, W 2:20

    Box jumps: 10 reps in 1 min to 10” box

    Dips: M 3, W 1

    Pull ups: 3

    L-sit 10 seconds

    2000 M row: M 8:10, W 9:50

    DB power snatch: 10

    7 rounds of Cindy in 20 minutes

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    Squats: 1 x bodyweight

    Push ups: 30 M, 20 F

    Rope climb: 15 foot climb, 1 trip

    OHS 50% bodyweight x 15 reps

    Double unders: 20 in 1 minute

    400 meter run: 1:34

    Deadlift: 1.5 x bodyweight M, 1.25 W

    Military press: 1/2 x bodyweight

    Handstand hold: 1 min

    Power clean: 3/4 bodyweight

    0 shin to bar

    Thrusters: 21 reps x 1/2 bodyweight

    500M row: M 1:45, W 2:00

    Box jumps: 15 reps in 1 min to 20 inch box

    Dips: M 20, W 10

    Pull ups: 20 M, 15 W

    L-sit 30 seconds

    2000M row: M 7:30, W 8:50

    Power snatch: 1/2 x bodyweight Helen: 11:30