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
Wednesday, 02.22.12: Deadlifts and MetCon
Mac
WOD
Deadlift: work up to a heavy single.
and then...
3 rounds, each for time of:
300 yard Shuttle Run (6 x 50 yards)
Post best deadlift load and time(s) to comments.
Tuesday, 02.21.12: 15 min Amrap Triplet
Chris K.
WOD
15 min Amrap of:
9 x Pull-Ups
12 x Ring Dips
15 x Overhead Squats
Post score to comments.
Monday, 02.20.12: Thrusters and MetCon
Thruster Help courtesy of Jason Khalipa.
WOD
In 12 mins, establish a heavy 1 rep Thruster.
and then...
5 rounds, for time of:
10 x Thrusters
50 x Double-Unders
Post best thruster load and metcon load & time to comments.
Saturday, 02.18.12: Run, Pull-Up, Push-Up, Squat, and Run
WOD
For time:
Run 1 loop around the block
50 x C2B Pull-Ups
100 x Hand Release Push-Ups
200 x Air Squats
Run another loop around the block
Post time to comments.
Friday, 02.17.12: MainSite WOD 120215
Wod Demo
WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Post time to comments.
Blog Archive
Donate to the Andrew Michael Rowland Medical Relief Fund:
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
