Welcome to CrossFit 5 Flags
WE NOW OFFER CHILD SITTING SERVICES! (Monday-Friday 4:30PM-7:30PM)
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
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CrossFit 5 Flags Blog
Thursday, 06.20.13: WPUs and BW MetCon Couplet
THU 06-20-13
Weighted Pull-Ups, 3-3-3-3-3 reps
then -
10 rounds for time of:
10 x Box Jumps 24,30''
10 x Pull-Ups
Post loads and time to comments.
Wednesday, 06.19.13: PCs, FS, and Running Karen
WED 06-19-13
Power Clean, 3-3-3-3 reps @ 75%
Front Squat, 5-5-5-5-5 reps @ 75%
then -
3 rounds, for time of:
Run 800 meters
50 x Wall Balls
Post loads and time to comments.
Tuesday, 06.18.13: Push Press and MetCon Couplet
CF Open 13.4 Prep and Strategy
TUE 06-18-13
Push Press, 3-3-3-3-3 reps @ 75%
then -
12 min Ascending Ladder of :
3 x Power Clean to Jerks, 3 x Toes 2 Bars
6 x Power Cleans to Jerks, 6 x Toes 2 Bars
9 x Power Cleans to Jerks, 9 x Toes 2 Bars,
and so on until failure.
Keep the PC2J loads at a "do-able, aka sub maximal load:. You should be able to move well with the load.
Post loads and score to comments.
Monday, 06.17.13: PSN, SNB, Sqauts and Weighted Planks
Hydration and Recovery with Matt Chan
MON 06-17-13
Power Snatch, 3-3-2-2-2 reps @ 75%
Snatch Balance, 3-3-2-2-2 reps @ 75%
Back Squats, 5-5-5-5-5 reps @ 75%
then-
Weighted Planks, for load and time
Post loads to comments.
Saturday, 06.15.13: Team WOD
SAT 06-15-13
Team WOD
30 X Box Jumps
24 x Push Press
18 x T2Bs
x 18 MIN AMRAP
2 person teams, one athlete at a time.
Post score to comments.
Friday, 06.14.13: Snatch, C&J, Squats, and Weighted Sit-Ups
FRI 06-14-13
Snatch, 3-3-3-3 reps @65%
C&J, 3-3-3-3 reps @ 65%
then-
EMOM for 10 mins,
Back Squat 2-3 reps @65%
finish with-
Weighted Sit-Ups x 100 reps
Post loads to comments.
Blog Archive
EMAIL IS THE FASTEST WAY TO CONTACT US!
SEND AN EMAIL
BUT READ THIS FIRST!
GETTING STARTED/RATES
Trouble signing up for classes on ZenPlanner?
EMAIL CHRIS
Do you owe us money?
PAY YOUR BILL
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
