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.
4min plank progression - (Front, Right side, Left side, Front)
50 jumping lunges
50 push press
*18min time cap
(Scaled: 2rounds of 25’s)
3 snatch grip DL + 3 hang snatch
15min for complex
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
1) Rope climb (1rep)
2) Rope climb
4) HSPU / DB press (6reps)
5) HSPU / DB press (6reps)
7) 1 leg box squat (5reps per leg)
8) 1 leg box squat (5reps per leg)
*Two consecutive minutes at each station then a minute of rest before moving to the next station
Total of 3x through full cycle
5 500m row repeats, 1min rest between each
15min post WOD mobility challenge
Gymnastics EMOM 14:
Odd: 5 MU transitions (or ring kip swings)
Even: 5 dips / push-ups
“Grace” - 30 Clean and jerks (135/95)
Hero WOD - "The Seven"
7 Thrusters (135/95)
7 Knees to Elbows
7 DL (245/165)
*35min Time Cap
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