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Come in for any class on the 2nd or 4th Thursday of the month to see what Five Alarm CrossFit is all about. Arrive a few minutes early to meet your coach and tour the gym. Workouts are designed for all ability levels. We look forward to seeing you!
WORKOUT OF THE DAY

Fitness: 9/28/16 – Wednesday

A. 3 Sets:
– Supinated Grip BB Rows x 8-10 @ 2111
– Wall Facing Handstand Hold x 45-60s
– Strict Toes to Bar x 6-8 @ 2110
– Side Plank x 30s/Side
* Rest 60s between Exercises & Sets

B. 3 Rounds For Time:
– 10 Strict Pull-Ups
– 30 RKC KB Swings (53/35)
– 400m Run

More Stuff:
Strength Training vs. Cardio for Weight Loss – NorCal S&C

View Past Fitness WoD's

Performance: 9/28/16 – Wednesday

A. Weighted Pull-Ups:
– Set 1 – 3
– Set 2 – 2
– Set 3 – 1
* Rest 2m between Sets, and build to a 1RM

B. 3 Rounds For Time:
– 30 RKC KB Swings (53/35)
– 20 Pull-Ups
– 400m Run

Relevant:
Kipping Pull-Ups: The Truth – T Nation (Christian Thibaudeau)

View Past Performance WoD's