Every Saturday at 8 am we offer a FREE “boot camp” class. Coming to these workouts is a great way to get a little taste of who we are, what we do and our awesome community.
Ready to see if we are a good fit for you? Join us for a FREE comprehensive 3-session On Board Foundations program designed to help new athletes learn about CrossFit and enter our classes safely and with confidence.
After completion of our On Board Foundations series, you are ready to jump into regular CrossFit classes and/or take private classes with one of our great and experienced coaches.
All experienced CrossFitters, contact us to “test out” of Foundations.
A) Agility Conditioning
1min on / :30 off
- 2 shuffle sprints
- 1 pass through hurdles
- 2 forward/backward sprints
- 30 Double unders / 60 singles
B) Back Squat - 7x3 on :90 interval
A) Pull and Press EMOM 10
Odd: 7 pull-ups/C2B/MU
Even: 5 strict press (or HSPU practice)
30/24 cal row
15 push presses (95/65)
10 box jumps
A) Warm up EMOM 8
Run 1 lap, 4renegade rows, 4 db presses
Accessory EMOM 25
Bench press or push-ups
Weighted step ups
A) Barbell Complex
Complex - 2 hang snatches + 2OHS
*Theme of the day - "Good reps before heavy reps"
50 wall balls
50 t2b (scale to 80 sit-ups)
30 DB Thrusters (50/35)
2 Rope Climbs
30 DL (225/155)
2 Rope Climbs
30 burpee box jumps
2 rope climbs
I love it at CrossFit Five Plus … these are real people with a real mission to encourage health and wellness while they are cheerfully kicking our collective asses.Nan G, yoga teacher
Try something new and take one class at a time, before you know it you will be working at things you never thought you could do and that’s fun.Anthony F, office manager
Community. Coaches. Fellow members. Everyone was welcoming from the start. I couldn’t imagine working out with a different group of people!!!Derrick M, special education teacher
It has redefined what being healthy means. CrossFit is teaching me that physical fitness is multi dimensional and not a one size fits all concept.Dennis M, speech therapist
I highly recommend CrossFit Five Plus. It has truly been a life changing experience for me. Best gift I could give myself.Cheryl J, plumber