Our desire is to help our members create a paradigm of wellness as whole people, so that they can kick butt in all domains of their lives!

- Founders of CrossFit Five Plus

Our desire is to help our members create a paradigm of wellness as whole people, so that they can kick butt in all domains of their lives!

- Founders of CrossFit Five Plus

Our desire is to help our members create a paradigm of wellness as whole people, so that they can kick butt in all domains of their lives!

- Founders of CrossFit Five Plus

First Step

We make taking your first step easy!

1. Test the Water

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.

2. Get your Feet Wet

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.

Ready to take the plunge and sign up for 3 free On Board Foundations classes?

Click Here
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3. Take the Dive

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.

Contact Us

All experienced CrossFitters, contact us to “test out” of Foundations.

Anyone

Who can do CrossFit? Guess what? Anyone!

You name them, they can do CrossFit:

  • Parents
  • Office workers
  • Athletes
  • The “unathletic”
  • Kids & teens
  • Grandparents
  • Paraplegics

Today’s Workout

9/25 – 9/30

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Monday
Core Smash:
4min plank progression - (Front, Right side, Left side, Front)
Conditioning:
50 jumping lunges
50 pull-ups
50 push press
50 burpees
*18min time cap
(Scaled: 2rounds of 25’s)
 Tuesday
Barbell Progression:
3 snatch grip DL + 3 hang snatch
15min for complex
Conditioning:
AMRAP 10:
3 lap run
10 hang power snatch (95/65)
10 overhead squats
*No scaled weights for OHS - if scaling, perform hang power cleans and front squats
Wednesday
Skill/Accessory EMOM:
1) Rope climb (1rep)
2) Rope climb
3) rest
4) HSPU / DB press (6reps)
5) HSPU / DB press (6reps)
6) rest
7) 1 leg box squat (5reps per leg)
8) 1 leg box squat (5reps per leg)
9) rest
*Two consecutive minutes at each station then a minute of rest before moving to the next station
Total of 3x through full cycle
Thursday
Conditioning:
5 500m row repeats, 1min rest between each
Recovery:
15min post WOD mobility challenge
Friday
Gymnastics EMOM 14:
Odd: 5 MU transitions (or ring kip swings)
Even: 5 dips / push-ups
Benchmark:
“Grace” - 30 Clean and jerks (135/95)
Saturday
Hero WOD - "The Seven"
7 RFT
7 HSPU
7 Thrusters (135/95)
7 Knees to Elbows
7 DL (245/165)
7 Burpees
7 KBS
7 Pull-ups
*35min Time Cap

Testimonies

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!