With the 5th year Anniversary just 3 days away, it’s time to spill the beans on what your 1st workout will be.  Each time you come to the gym we challenge you to push yourself to be a stronger, faster, better version of yourself.  We chose workout #1 to do just that, for you to push yourself to get stronger and lift weights (#s) you might not have before.

With that said, workout #1 will be……  



The CrossFit Total is the sum of the best of  three  attempts  at  the SQUAT,  the SHOULDER PRESS,  and  the DEADLIFT,  the three  most  effective  lifts  in  existence  for  developing  and  testing functional strength.

We will give you plenty of warmup time to prepare you for setting a new 1rm!  Take some time now to plan out your goal and the #s you will need to warmup with to be successful.  Here are some helpful hints:

“The first attempt would be a weight you know you can do for a heavy set of three. The  second  attempt  would  be  a  weight  you know  without  any  doubt  that  you  could  do  for  a  single,  having just  done  the  first  attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.  If  you  have  made  a  mistake  setting  your  first  attempt, the next two will need to be adjusted, but you should know what you  can  triple,  and  this  will  always  be  a  safe  first  attempt. And since  you  know  this  weight,  you  know  what  weights  to  use  to warm  up  for  it:  you’ll  use  the  lightest  weight  that  you  normally start  with  for  your  first  warm-up  when  you  train,  and  90%  of the first attempt for the last warm-up, with either three or four relatively  even  increments  in  between  these  two.  For  instance, warm-ups for a 405-pound first attempt on the squat would be:

135 x 5

185 x 3

225 x 2

275 x 1

325 x 1

365 x 1

Grab a note card and write out your path for success!