Rates & Schedule

Membership Pricing

Membership	Monthly
3 days a week CrossFit Classes	$110
Unlimited CrossFit Classes	$135
Hero Discount (first responders and active military)	$25% off membership (discount does not apply to Essentials classes)
Personal Training	60 Minutes $55 or 30 Minutes $35
Anyone joining CrossFit for the first time will be required to take the Essentials Classes ($125), i.e., 3 One hour sessions private or semi-private with a coach.
The Essentials Classes will cover 20-25 different movements that you will need to know for regular classes and get athletes set up with a proper diet.

Class Schedule

Monday:
5:30 a.m., 9 a.m.,
4:30 p.m., 5:30 p.m., 6:30 p.m.
Tuesday:
5:30 a.m., 9 a.m.,
4:30 p.m., 5:30 p.m., 6:30 p.m.
Wednesday:
5:30 a.m., 9 a.m.,
5:30 p.m., 6:30 p.m.
Thursday:
5:30 a.m.,
4:30 p.m., 5:30 p.m., 6:30 p.m.
Friday:
5:30 a.m., 9 a.m.,
5:00 p.m.
Saturday:
10 a.m.

11/14/18

CrossFit Fayette – CrossFit

Warm-up

Warm-up (No Measure)

Practice carrying sand bags, then work up to a “heavy, bike to cage, sand bag carry”.
Test 1 rep max, sand bag clean (over the shoulder)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scaling
This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
Men: 40-lb. dumbbells
Women: 30-lb. dumbbells

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10 dumbbell push presses
20 single-unders
Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Testimonials