Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
Every 2 minutes, for 16 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
4 sets for times of:
400 Meter Run
20 Kettlebell Swings (53/35 lb)
20 Wall Ball Shots (20/14 lbs)
Rest 4 minutes
Note times for each set. Trust your fitness and push the intensity.