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
Sunday, 02.05.12: Rest Day
Here is some advice from Kelly Starrett concerning Knee Pain.
What About Recovery by Greg Glassman
Get some good rest and nutrition in today. Remember to drink 1/2 your body weight in ounces of water. If you can, try to cook some good food (aka paleo/whole30 approved) for the next couple of days. Cooking food ahead of time can save you alot of time and trouble during the week.
Saturday, 02.04.12: Hero WOD: Bull
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U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
"Bull"
Two rounds, for time of the following:
200 x Double-Unders
50 x OHS (95,135)
50 x Pull-Ups
Run 1 mile
Post time to comments.
Friday, 02.03.12: Strongman Movements
The Purpose of CrossFit Part2, courtesy of CrossFitHQ.
WOD
Work the following movements:
Tire Flips, Yoke Carry, Keg Lifts and Carries, and Sled Pushes.
Post thoughts and performances to comments.
Thursday, 02.02.12: Seppuku
The Purpose of CrossFit Part 1 courtesy of CrossFit HQ.
"Seppuku"
10 rounds, for time of the following:
10 x L Pull-Ups, 10 x Ring Push-Ups, and 10 x Knees to Elbows
Post time to comments.
Wednesday, 02.01.12: Clean & Jerk and Front Squats
Great example of proper technique, speed, and power.
WOD
Clean & Jerk 7 x 1 reps,
Front Squat 7 x 1 reps
Post load(s) 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
