Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.
CrossFit OC3 – CrossFit
SCALE ALERT!! Tough WOD, most will need to scale heavily
1 mile run
90 CTB pull ups
60 Burpee box jump overs 24/20
30 Deadlifts 315/205
1 Mile run
75 pull ups/jumping pull ups (id prefer to stay away from RR)
50 Burpee box over
25 Deadlifts (heavy)
*** scaling will be ALL over the board here. But should be a great WOD!