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1 FREE

INRODUCTORY
SESSION

GETTING STARTED

If you love it and want to join, our Fundamentals Course will introduce you to the basic movements, form and techniques of CrossFit. The ultimate purpose of the Fundamentals classes is to educate you for your safety and finally to enter into a group class setting with confidence.

Get Started!
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Prviate
Training Sessions

Private Sessions Available
Please contact one of our coaches for rates and availability
Call now (714) 82-VIRTUE (828-4788)

Find out more, call us (714) 82-Virtue (828-4788)
And talk to one of our Fitness Specialists. Also sign up for our Newsletter and receive Great Deals.

FUNDAMENTALS

The Fundamentals Course consists of 4 classes that will go over fundamental exercise movements.

GROUP CLASSES

There is a set schedule and each class must be taken in sequential order.  If you miss a day, please contact one of our coaches.

PRIVATE

Private sessions are available. Please contact us or call us at (714) 82-VIRTUE (828-4788)

free one day

introductory session. If you love it and want to join, our Fundamentals Course will introduce you to the basic movements, form and techniques of CrossFit.
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Oct 21st, 2014

Category: WOD
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WEDNESDAY 10/22/14

15 POWER SNATCHES (95/65)
100 DOUBLE UNDERS
12 POWER SNATCHES (115/80)
100 DOUBLE UNDERS
9 POWER SNATCHES (135/95)
100 DOUBLE UNDERS
6 POWER SNATCHES (155/105)

SUPPLEMENTAL
1. SNATCH GRIP PUSH PRESS – HEAVY SINGLE
2. SNATCH GRIP PUSH JERK – HEAVY SINGLE
3. SNATCH BALANCE – HEAVY SINGLE
4. HIGH HANG SQUAT SNATCH – HEAVY SINGLE

Oct 20th, 2014

Category: WOD
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TUESDAY 10/21/14

GOAT DAY
ON THE MINUTE X 20
ODD – GOAT 1
EVEN – GOAT 2

WHAT IS A GOAT? A WEAKNESS OR A MOVEMENT THAT
YOU CAN IMPROVE ON (BARBELL,GYMNASTICS)
ATTACK YOUR WEAKNESSES
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Oct 17th, 2014

Category: WOD
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SATURDAY 10/18/14

TEAMS OF 3
AMRAP 20
10 KB SNATCHES (53/35)
15 CAL ROW

AT THE CALL OF GO, ATHLETE 1 STARTS ON THE KB
SNATCHES. WHEN COMPLETED ADVANCE TO THE ROWER.
ONCE ATHLETE 1 ADVANCES ATHLETE 2 CAN START THE
KB SNATCHES. CONTINUE PATTERN FOR ATHLETE 3.

Oct 16th, 2014

Category: WOD
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FRIDAY 10/17/14

BACK SQUAT
3 SETS OF 10 ACROSS

3 RFT
500M ROW
30 BOX JUMPS (24/20)
20 PUSH PRESS (115/80)

SUPPLEMENTAL
1. CLEAN COMPLEX
CLEAN DEADLIFT + HANG SQUAT CLEAN + SQUAT CLEAN
WORK UP TO A HEAVY SINGLE
2. JERK COMPLEX
PUSH JERK FROM BEHIND NECK + SPLIT JERK FROM FRONT RACK
WORK UP TO A HEAVY SINGLE