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
Tuesday, 05.21.13: C&J, Push Press, and Tabata Mash-Up
WOD
C&J x 2 reps EMOM for 10 mins
Push Press, 3-3-3-3-3 reps
then -
Tabata Mash-Up of the following:
C2B Pull-Ups and Hand Release Push-Ups
Add up lowest scored rounds for each movement for your overall score.
Post loads and score to comments.
Beginner WOD
Hang Power Clean to Push Press x 2 reps EMOM for 10 mins
Strict Press, 3-3-3-3-3 reps
then -
Tabata Mash-Up of the following:
Ring Rows and Push-Ups
Post loads and score to comments.
Monday, 05.20.13: Snatch, Back Squat, and Burpees!
WOD
Snatch, 3-2-2-2-2 reps
Back Squat, 3 reps EMOM for 10 mins
then -
For time:
100 x Burpees
Beginner WOD
Hang Muscle Snatch or Hang Power Snatch, 3-2-2-2-2 reps
Box Squat, 2-3 reps EMOM for 10 mins
then -
For time:
50 x Burpees
Post load(s) and time to comments.
Saturday, 05.18.13: Team WOD
Team WOD
With a continuously running clock, athletes will perform the following:
2 min amrap of: Deadlift 225,315 (scale accordingly)
3 min amrap of : Bar Touching Burpees
5 min amrap of: Box Jumps 24, 30 inches
8 min amrap of: Wall Ball 15,20# to a 10' target
2 person teams,only one athlete goes at a time. Post total reps and other details to comments.
Friday, 05.17.13: Power Cleans then Power Elizabeth
WOD
Power Cleans, 2 reps EMOM for 12 mins "not touch & go reps"
then-
"Power Elizabeth"
21-15-9 reps for time of:
Power Clean 95,135
Ring Dips
Beginner WOD
Deadlift, 2 reps EMOM for 12 mmins
then-
21-15-9 reps for time of:
Deadlift 95,135
Hand Release Push-Ups
Scale as needed.
Post loads and times to comments.
For newer athletes, when we modify a wod or scale a movement back to an "easier" progression it is to reinforce better movement patterns. This allows one to stay safe and avoid injury but more importantly it helps one to better understand the skill of the movement we are trying to teach. A lot of things in CrossFit just take time to acquire and even more time to refine down further. As coaches we want our athletes to get more than just a good workout, we want to teach you guys how to become better and more competent movers. Remember that the first law of learning is time and reps.
Thursday, 05.16.13: MetCon Triplet
WOD
3 rounds, for time of the following:
Run 800 meters
75 x Air Squats
50 x Abmat Sit-Ups
Post time to comments.
Wednesday, 05.15.13: Snatches, C&J, and Front Squat
WOD
Snatch, heavy singles EMOM for 10 mins
C&J, heavy singles EMOM for 10 mins
Front Squat, establish a heavy single.
Post loads to comments.
Blog Archive
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BUT READ THIS FIRST!
GETTING STARTED/RATES
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EMAIL CHRIS
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What about nutrition?
NUTRITION
Friends of CrossFit Five Flags
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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
