Here’s the deal: Crossfit is for anyone but it’s not for everyone.
Effective, Efficient, and 100% Customized to You.
Meet our everyday WOD heroes.
Broad Jump- Take 10 minutes Find max distance.
HSPU- 3 sets max reps
Row 1 k
Clean and Jerk:
First 5 minutes: 50,60,65,70%
Second 5: 75,75,75,80
Third 5: 80,85,85,90
Fourth 5: 95,100,100+,100+
Row, 500 m
Prowler Push, 90/50 lbs,80 yd
Run, 400 m
10 rounds for time of:
50 Double Unders
10 Kettlebell Swings, 2/1.5 pood
10-1 Right/Left arm
KB Snatch+Push Press
Owner & Head Coach, Crossfit Renaissance
“I am passionate about helping people reach their goals, whatever it may be. If it’s important to them, its important to me.”
Coach, CrossFit Renaissance
“I get fired up when someone who isn’t that athletic or physically gifted gets that fire in their eyes.”
“I pride myself on encouraging members with no lifting experience to give the heavy lifting a shot.”
Business Development, CrossFit Renaissance
“What excites me? Seeing happy faces leave the gym. People come here after a long day of work or before a busy day, when they get a workout, chat a little and leave smiling, it makes my day.”
Renowned Physical Therapist, Kelly Starett, says that human beings should be able to able to perform basic maintenance on themselves.
Come learn how with Joyce Shiffler, LMT every Thursday night at 5:30pm.
These 9 basic movements build a foundation to perform all Crossfit workouts.
Starting out from scratch or been out of the game for too long?
Constantly Varied, Functional Movements, Performed at High Intensity.