Welcome to CrossFit 5 Flags
CrossFit Five Flags is a strength & conditioning facility that uses CrossFit's methods of constantly varied functional movements performed at high intensity. All training at CrossFit Five Flags is performed under the guidance of a coach, either in small groups or one-on-one training. The coaches and clients at CrossFit Five Flags make the atmosphere fun and inviting, as well as motivating. If you are serious about getting fit, performing better at your sport, or simply losing weight, please contact us for your introduction to CrossFit!
GET STARTED FOR FREE
The only way to find out if CrossFit is for you is to come in and try it out. We’re so convinced that CrossFit is for anyone that we’ll let you do that for free! Reserve a spot in our Intro to CrossFit class held on Saturdays at 10 AM (you will be required to create an account in our system, but no payment information will be required). Once you have attended the introductory class, we will also give you a week free to attend as many classes as you like. If you simply cannot attend at this time, you can email us to schedule another time.
Already familiar with CrossFit and know you want to join? Try to still make it out to our Intro class, if just to introduce yourself to us, or email us and we will set you up with an account in our system that will allow you to sign up for classes online (we’ll still give you your free time even if you go ahead and pay). We look forward to seeing you!
Calendar of Events
CrossFit 5 Flags Blog
Friday, 01.27.12: Cleans & HSPUs
More HSPU help from Carl Paoli. Check out his site gymnasticswod.com.
WOD
7 rounds, for time of:
3 x Clean
4 x HSPUS
Post load and time to comments.
Thursday, 01.26.12: Squats and Muscle-Ups
Muscle Up help from Carl Paoli.
WOD
4 rounds, for time of:
50 x Air Squats
5 x Muscle-Ups
Post time to comments.
Wednesday, 01.25.12: Olympic Lifting
Cool Video from the USAW/CrossFit Open.
WOD
Snatch: work up to a Heavy Single.
Clean & Jerk: work up to a Heavy Single.
Front Squat: work up to a Heavy Single.
Post best load(s) to comments.
Tuesday, 01.24.12: Run, Thruster, and Pull Up.
Steen flipping the 900# Tire.
WOD
3 rounds, for time of:
Run 800 meters
50 x Thrusters (45#)
30 x Pull-Ups
Post time to comments.
Monday, 01.23.12: Back Squats & Tire Flips
Coaching Points for Flipping Tires- courtesy of CrossFit HQ and Rob O.
WOD
In 20 mins, establish a 5 rep max Back Squat.
and then...
For time:
Tire Flip 100 feet (best of three attempts)
Post Back Squat load and Tire Flip time to comments.
Blog Archive
ARE YOU HAVING TROUBLE SIGNING UP FOR CLASSES ON ZENPLANNER? IF SO, EMAIL KRISTIE.
CF5F WHOLE30 NUTRITION CHALLENGE
Request Membership Setup
Pay Existing Membership
WORLD-CLASS FITNESS IN 100 WORDS
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
~Coach Greg Glassman, founder of CrossFit
