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Today’s Workout

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10152019
"Fitness, in my opinion, is a mental exercise more than just physical."
Warm-up
1 round of:
2 minutes of rowing or biking
15 PVC pass-throughs
20 banded pull-aparts
25 glute bridges
30 mountain climbers
Specific Warm-up
Shoulder press
10 shoulder press with an empty barbell:
- Reps 1-3: Focus on a full range of motion
- Reps 4-6: Focus on maintaining mid-line stabilization
- Reps 7-10: Focus on creating a straight bar path
Workout of the Day
Find heavy for the day with good mechanics.
Metcon
Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Scaling Option:

Scaling: 1- Shoulder press 5-5-5-5-5 reps

Scaling: 2- Push Press 5-5-5-5-5 reps
Cooldown
Coaches Choice

Today’s Classes

CrossFit
Basics
Bootcamp
  • 6:00AM CrossFit
  • 7:00AM CrossFit
  • 12:00PM CrossFit
  • 4:30PM CrossFit
  • 5:30PM CrossFit
  • 6:30PM CrossFit
  • 9:30AM CrossFit
  • 10:30AM CrossFit
Rest Day. Fresh week starts tomorrow. Check the calendar for this week’s schedule.
  • Tuesday
  • Thursday
  • Saturday
  • 7:00 AM, 6:00PM, 7:00PM
  • 7:00 AM, 6:00PM, 7:00PM
  • 11:30 AM
  • Monday
  • Wednesday
  • Saturday
  • 7:00 AM, 5:30PM, 6:30PM
  • 7:00 AM, 6:30PM, 7:30PM
  • 8:30 AM

Open Gym: 6:00AM – 8:00PM

Open Gym: 8:30AM – 1:30PM