Here’s the deal: Crossfit is for anyone but it’s not for everyone.
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Double Unders- 3 attempts max reps
AMRAP in 20 minutes:
5 Minute Iron Cross plate hold 5kg/2.5kg
4 Minute 1.5 pood/1 pood KB goblet hold
3 minute plank hold
2 minute racked 1.5 pood/1 pood kb squat hold (1 min left/1 minute right arm)
1 minute top of pullup (chin over bar) hold
For total time
Your Next Lift
AMRAP in 12 minutes of:
12 Double KB C&J 1/1.5 pood
3 Rounds for total time:
30 KB Swings 2/1.5 Pood
Rest as needed between efforts
800m 2/1.5 Pood Rack Walk
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.
Let’s Take it to the Next Level.
Friday afternoons will never be the same.
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.”