Technical Classes – Sept 30 NEW Schedule Changes

Tues 5pm – 6pm

Sat 10am – 11am

The classes are Technical and Knowledge Classes:

  • YOGA
  •  The most common CrossFit lifts. CrossFit uses Olympic Lifts and powerlifting movements in their workouts.

       Most common Lifts

      • RUNNING

        SPORT TECH : RUN

        The CrossFit Experience
        Running Fundamentals

        Running Drills
        Running Drills : 1-6

        Running on Different Terrain
        CrossFit Endurance: Running Hills
        CrossFit Endurance: Running In The Sand
        CrossFit Endurance: Trail Running with Brian MacKenzie

        Aspects of Running
        Understanding Pacing
        Run Warm Up
        Trail Running Shoes
        The Best Running Shoe
        Running Basics
        Establishing Stability
        Dynamic Stability

        Skill Based Running Progression
        Week 1 Using turnover
        Week 2
        Week 3
        Week 4
        Week 5 Using Turnover
        Week 6: Re-Test

        Rebuilding the Feet
        Part 1-3

        Coaching Tools for Running
        Part 1-5

        Runner’s Shoulders
        Using The Hamstrings and Not Crossing Over
        Knee Flexion
        Alternating Foot Pulls/ Forward Lunge
        Hamstrings vs Hip Flexors
        Stabilizing While Running & Pressing

        The Basics of Pose Running Techniques
        Running Technique Wheel Analogy
        The Heel Strike
        Teaching Running As A Skill
        Running on the Toes
        Tuning a Champion: Hallie Kuhlman
        Running Men
        Training the Perfect Beast
        Quad Dipsea Pre-Race
        Mark Matyazic Runs 100 Miles

        Skill Transfer
        Jump Rope Skill Transfer for Endurance: Part 1
        Jump Rope Skill Transfer for Endurance: Part 2
        Jump Rope Skill Transfer for Endurance: Part 3
        Jump Rope Skill Transfer for Endurance: Part 4
        Why Runners Should Be Rowers

        Running WODS
        Tabata Treadmill Run

      • Other Awesome CrossFit Exercises Lists & Resources:

        Beast Mode Playlist:


        CrossFit Workouts List: As complete and comprehensive of a list as I could make it.

      • CrossFit Workouts List: The “Girls” Benchmark Workouts

        The Girls Benchmark Workouts Exercises Reps/Rounds
        Angie 100 pull ups
        100 push ups
        100 sit ups
        100 squats
        Done in order for time
        Amanda Muscle up
        3 rounds of 9-7-5 reps
        Annie Double unders
        Sit ups
        Five rounds alternating between the exercises in reps of 50-40-30-20-10
        Barbara 20 pull ups
        30 push ups
        40 sit ups
        50 squats
        5 rounds for time
        Chelsea 5 pull ups
        10 push ups
        15 squats
        Each minute on the minute for 30 minutes
        Christine 500 meter row
        12 deadlifts
        21 box jumps
        3 rounds for time
        Cindy 5 pull ups
        10 push ups
        15 squats
        As many rounds as possible in 20 minutes
        Diane Deadlift 225 lbs
        Handstand push ups
        21-15-9 reps for time
        Elizabeth Clean 135 lbs
        Ring dips
        21-15-9 reps for time
        Eva Run 800 meters
        2 pood Kettlebell swing x 30 reps
        30 pull ups
        5 rounds for time
        Fran Thruster 95 lbs
        Pull ups
        21-15-9 reps for time
        Grace Clean and jerk 135 lbs 30 reps for time
        Helen 400 meter run
        1.5 pood Kettlebell swing x 21 reps
        12 Pull ups
        3 rounds for time
        Isabel Snatch 135 lbs 30 reps for time
        Jackie 1000 meter row
        Thruster 45 lbs x 50 reps
        30 pull ups
        For time
        Karen 150 wall ball shots For time
        Kelly Run 400 meters
        30 box jumps x 24 inch box
        30 wall ball shots with 20 lb ball
        5 rounds for time
        Lynne AMRAP Bench press
        AMRAP Pull ups
        5 rounds for max reps
        Linda Deadlift 1.5 BW
        Bench BW
        Clean 3/4 BW
        10! (10-9-8..1) rounds for time
        Mary 5 handstand push ups
        10 one-legged squats
        15 pull ups
        AMRAP in 20 minutes
        Nancy 500 meter run
        15 overhead squats
        5 rounds for time
        Nicole 400 meter run
        AMRAP Pull ups
        AMRAP in 20 minutes


CrossFit Terms:

  • AMRAP: As many reps/rounds as possible.
  • Benchmark workout: A “named” workout of the day (WOD), such as “Fran“. While different CrossFit gyms will have different WODs, a benchmark workout will be the same across all CrossFit gyms.
  • Box: A CrossFit gym.
  • CrossFit Rx: The CrossFit recommended weight, which will be stated within each workout of the day. Depending on your current fitness level, you may or may not always be able to match the CrossFit Rx.
  • EMOM: Every Minute On the Minute. Do the designated number of reps every minute. If you finish before the minute is up, then you have a few seconds of rest time before the next minute.
  • For time: How long it takes you to complete a workout, aiming for the lowest time possible.
  • Pood: The units of measurement for Kettlebell weights. 1 pood = 35 pounds.
  • Rep: One repetition of a given exercise.
  • Round: One set each of a combination of given exercises.
  • Set: A group of repetitions for a given exercise.
  • WOD: Workout of the Day.

CrossFit Exercises:

The following exercises are some of the most common CrossFit moves employed in their workouts. You can also check out a full list of CrossFit exercises here.

  • Air squat:
  • Box jump:
  • Burpee:
  • Clean (CLN):
  • Deadlift (DL):
  • Double under (DU):
  • Kettlebell (KB) swing:
  • Muscle up (MU):
  • Overhead squat (OHS):
  • Ring dip:
  • Snatch (SN):
  • Thruster:
  • Wall ball shot:
  • Flipping tire
  • Rope climbing technique

    CrossFit Exercises List:

    • Clean:
      • Barbell clean:
      • Kettlebell clean:
      • Hang clean:
      • Power clean:
      • Clean and jerk:
    • Triceps dip:
      • Ring dip:
    • Jerk:
      • Push jerk:
      • Split clean and jerk:
    • Muscle up:
      • Bar muscle up:
      • Ring muscle up:
    • Pull up:
      • Front lever pull up:
      • Jumping pull up:
      • Towel pull up:
      • Weighted pull up:
    • Push press:
      • Shoulder press:
      • Kettlebell press:
    • Push ups:
      • Modified push up:
      • Handstand push up:
    • Squat:
      • Air squat:
      • Overhead squat:
      • Front squat:
      • Jumping squats:
      • Pistol:
    • Snatch:
      • Barbell snatch:
      • Dumbbell snatch:
      • Kettlebell snatch:
      • Hang snatch:
      • Split snatch:
    • Ball slams: 
    • Bench press: 
    • Box jump:
    • Burpee:
    • Dumbbell split lift: 
    • Deadlift:
    • Double under:
    • Farmer’s Walk:
    • Knees to elbows: 
    • Kettlebell swing:
    • Thruster:
    • Toes to Bar:
    • Wall ball shot:
    • V-Up:

forward roll
backwards roll
straight jump
tuck jump
backwards roll
forward roll
backwards extension roll
front walkover
back walkover
handstand to bridge (front limber)
one hand cartwheel
dive roll
wolf jump
press handstand
front handspring
180 split leap
staddle jump
switch split leap
walk on hands
standing back handspring
front tuck
For more gymnastics information visit 

Ashtanga Primary Series (also known as the First Series or Yoga Chikitsa)

The poses can either be looked at individually, or you may work on groups of asanas with their traditional Vinyasas. Then again, you may try the entire series at on go. The point is to take it easy, enjoy oneself and, over time, work more deeply into the practice.

Ashtanga Primary Series (also known as the First Series or Yoga Chikitsa), literally means yoga therapy. This is a program which, when performed regularly heals all sickness and purifies your body in preparation for deeper Yogic practice – both physical as well as meditative.

The first series class sequence goes as follows:

Surya Namaskar A

Surya Namaskar B

  1. Padangusthasana (big toe pose)
  2. Pada Hastasana (hands under feet)
  3. Trikonasana (triangle)
  4. Parivritta Trikonasana (revolved triangle)
  5. Utthita Parsvakonasana (extended side angle)
  6. Parivritta Parsvakonasana (revolved side angle)
  7. Prasarita Padottanasana (wide leg forward fold)
  8. Parsvottonasana (side intense stretch)
  9. Utthita Hasta Padangusthasana (extended hand to big toe)
  10. Ardha Baddha Padma Uttanasana (half bound lotus intense stretch)
  11. Utkatasana
  12. Virabhadrasana I (warrior)
  13. Virabhadrasana II (warrior)
  14. Dandasana (staff pose)
  15. Paschimottanasana (west intense stretch)
  16. Purvottasana (east intense stretch)
  17. Ardha Baddha Padma Paschimottanasana (half bound lotus version of paschimottanasana)
  18. Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold)
  19. Janu Sirsasana (head to knee pose)
  20. Marichyasana
  21. Paripurna Navasana (boat)
  22. Adho Mukha Vrksasana (handstand)
  23. Bhujapidasana (arm pressure pose)
  24. Kurmasana (tortoise)
  25. Supta Kurmasana (reclining tortoise)
  26. Garbha Pindasana (embryo in the womb)
  27. Kukkutasana (rooster)
  28. Baddha Konasana (bound angle)
  29. Upavista Konasana (wide angle seated forward fold)
  30. Supta Konasana (reclining angle pose)
  31. Supta Padangustasana (reclining big toe pose)
  32. Ubhaya Padangustasana (both big toes pose)
  33. Urdvha Mukha Paschimottanasana (upward facing paschimo)
  34. Setu Bandhasana (bridge building pose)
  35. Urdvha Dhanurasana (upward bow)
  36. Paschimottanasana (intense stretch.)
  37. Savasana (corpse)
  38. Salamba Sarvangasana (Shoulderstand)
  39. Halasana (plow)
  40. Karnapidasana (ear pressure)
  41. Urdvha Padmasana (upward lotus)
  42. Pindasana in Sarvangasana (embryo)
  43. Matsyasana (fish.)
  44. Uttana Padasana (intense stretched feet or legs)
  45. Sirsasana (headstand)
  46. Balasana (child’s pose)
  47. Baddha Padmasana (bound lotus)
  48. Yogimudrasana (energetic lock or seal)
  49. Padmasana (lotus.)
  50. Tolasana (the uplifting – scales)
  51. Savasana (corpse)

Instructor:  Hamid
Included in all memberships!