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 one of our Intro to CrossFit classes (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 (limited to WOD class per day). If you simply cannot attend at any of the times available, 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 week to check us out. We look forward to seeing you!
Calendar of Events
CrossFit 5 Flags Blog
Monday, 06.04.12: Squats, Good Mornings, and Sit-Ups
WOD
1. Back Squat 6x3 reps @ 70-80% (120 seconds or more rest in between sets)
2. Good-Mornings 3x10-15 reps
3 . Weighted Sit-Ups x 100 reps
Post load(s) to comments.
Saturday, 06.02.12: Deadlifts & 400 meter Runs
Bad CrossFit Gym Etiquette - CrossFit Oahu
WOD
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Post time to comments.
Friday, 06.01.12: Team WOD
WOD
2 Person Team WOD
20 min Amrap of:
6 x Weighted Chin-Ups
12 x Ring Dips
24 x Weighted Lunges
Post score to comments.
Thursday, 05.31.12: Death by 10 Meters
WOD
"Death by 10 meters"
At the top of the first minute, sprint 10 m, then rest the remainder of the minute. At the top of the second minute, sprint 10 m twice, then rest the remainder of the minute. Continue adding another 10 m sprint at the top of each minute until you can no longer make your sprints within the minute…
Post score to comments.
Wednesday, 05.30.12: OHS and Burpee Box Jump/OHS Couplet
WOD
OHS: work up to a heavy single, and then...
5 rounds, for time of:
7 x Burpee Box Jumps (must continue over the box)
12 x OHS (75,95)
Post load and time to comments.
Blog Archive
ARE YOU HAVING TROUBLE SIGNING UP FOR CLASSES ON ZENPLANNER? IF SO, EMAIL KRISTIE.
GETTING STARTED/RATES
PAY YOUR BILL
NUTRITION
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
