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This is our entry level class designed to give you an overview of the CrossFit program. Everyone must take these classes for one month before moving on to "CFIS Membership Classes".

Morning Classes

Tuesday 6:30am, Thursday 6:30am

Evening Classes

Tuesday 6:30pm, Thursday 6:30pm

Saturday Olympic lifting Class - 8:30am Mandatory for beginners

Beginner program participants must complete one month of beginner classes before they move on to membership classes. Don't wait, beginners may start at any time, our coaches are ready 3-2-1-GO!

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Beginner Program
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1 month intro membership
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Friday 15.3

Posted on by Dennis Floyd in News | No Comments

WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below). Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should …

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