ARE YOU READY TO COMMIT TO CROSSFIT?
We offer several workouts throughout the day. The workouts vary by day but each day offers the same workout, just a different time. We often workout outside or do combo indoor/outdoor workouts depending on the weather and workout. If the workout is scheduled for outside we meet at the Oak Ridge Town Park off Linville Road. (directions)
Workout class size ranges with a maximum of 15 per class, so please call prior to attending your first class to ensure availability status and to confirm the location.
Workouts consist of a short stretching period, followed by an intense 25 min. workout with a cool down stretching period. We recommend attending about 5 -10 mins. early for additional stretching you might need.
WHAT TO BRING:
A good attitude and a desire to work hard and have fun! (Plus a towel and bottle water, as you will definitely need it!)
Cross training sneakers or VibramFiveFinger shoes are recommended. But any minimal shoe will work including bare feet.
CROSSFIT GROUP WORKOUTS:
MORNING WORKOUTS: Monday, Tuesday and Thursday mornings at 6:00 AM
AFTERNOON WORKOUTS: (Women Only) Monday, Tuesday, Thursday & Fridays 12:00 NOON*
EVENING WORKOUTS: Monday, Tuesday and Thursday evenings at 6:30 PM
WEEKEND WORKOUTS: Saturdays 10:00AM
* Jill Smith, Trainer
CROSSFIT WORKOUT LOCATION:
Until the new facility is completed all workouts are located at:
Mark & Jill Smith’s Home Gym
5932 Tarleton Drive (directions)
in ‘Oak Ridge Plantation’
Oak Ridge, NC
A GOOD WORKOUT TO START WITH IS OUR SATURDAY 10am (FUN WORKOUT):
Get a taste of CrossFit and get your weekend off to a great start! Workouts are “open” to anyone…bring the family and come join us for a fun workout.
Workouts are held at Oak Ridge Town Park at 10:00am if the weather is good.
Call to confirm Saturday’s location. 336-543-8445 Chad Gimbert
COMPANY OR TEAM WORKOUT SCHEDULING:
If your company or organization is interested in on-site workouts or attending a couple of introductory CrossFit workouts please contact us.
SAMPLE WORKOUTS:
3 rounds for time: 35 double unders 25 DB Thrusters 15 Pull ups (Average time of workout: 18 mins 22 secs)
4 rounds for reps, 1 Min at each:
Slam Balls (30/20)
Wall Balls (20/16)
KB Swings (53/34)
1 Min Rest between each round.
10-9-8-7-6-5-4-3-2-1 – Pull ups
1-2-3-4-5-6-7-8-9-10 – Box Jumps
Do 10 pull ups, 1 Box Jump…then 9 pull ups, 2 box jumps, etc…Post your total time.
For Time:
1000 meter Row
30 Back Squats (95/65)
30 KB swings (53/34)
30 Weighted Sit Ups (20/10)
