Empire State CrossFit

Fundamentals

Fundamentals Program at Larchmont

ESCF Fundamentals cycles through 8 various skills. Each class reviews a different fundamental aspect of the CrossFit program. Time is spent in each class working on skills and completing a workout. If you are new and interested in CrossFit or a current member looking to hone in on your skills, join us!

Sundays at 9 AM

Tuesdays at 6:30 PM

1 Class – $25

10 Class Pack – $250

Perfect for inexperienced CrossFitters! Fundamentals takes the “intimidation factor” out of CrossFit!

Current members looking to improve on one of the following skills should also attend!

 

Class 1

Skill: Power Snatch

WOD

For Time:

Row 500 m

5 Power Snatches 45/25 lbs

10 Wall Balls 14/10 lbs

 

Class 2

Skill: Power Clean

WOD

15-12-9 Reps:

Power Cleans 75/55 lbs

Burpees

 

Class 3

Skill: Deadlift

WOD

10-9-8-7-6-5-4-3-2-1 Reps:

Box Jumps 24/20″

KB Swings 35/20 lbs

 

Class 4

Skill: OH Squat

WOD

8 min AMRAP:

2 alternating DB Snatches 35/20 lbs

4 alternating Lunges

6 Hand Release Push-ups

 

Class 5

Skill: Front Squat

WOD

10 min EMOM:

4 Thrusters 75/45 lbs

8 Sit-ups

 

Class 6

Skill: Overhead Pressing

WOD

21-15-9 reps:

Row for Calories

Shoulder to Overhead 75/45 lbs

Box Jumps 24/20′

Class 7

Skill: Pull-ups

WOD

“Cindy”

20 min AMRAP:

5 Pull-ups

10 Push Ups

15 Air Squats

 

Class 8

Skill: Double Unders

WOD

“Annie”

50-40-30-20-10 Reps:

Double Unders

Sit-ups

 

Feel free to email info@empirestatecrossfit.com for more details