Core & Accessory Class

30 minute, low-impact, core & accessory strength training class.

$49 / month

The Work We Know We Need

Progressive Programming’s 30 minute Core & Accessory combines a variety of core-busting exercises with functional body-building accessory exercises to create a fun & challenging class that can stand on it’s own or, as a compliment to our F!T class or any training program.

Core & Accessory is 3 classes per week, 30 minutes per class.

A typical class agenda:

0-5m Coach directed dynamic warm-up to get heart rate up and muscles moving.
5-15m Core programming.
15-17m Rest Transition.
17-27m Accessory programming.
28-30m Coach directed mobility/stretching.

Core Work

3 rounds of:

  • 30 sec Grasshoppers
  • 15 sec rest
  • 30 sec Alternating Hanging Knee Raises
  • 15 sec rest
  • 30 sec Laying Down Windshield Wipers
  • 15 sec rest
  • 60 sec Chinese Plank


3 rounds of:

  • 15 Prone Y’s
  • 15 Prone T’s
  • 15 Prone W’s
  • 10-15 Banded Straight arm Lat Pull-Down

The formula is simple:

CrossFit works when members come and give it their all. Members come because they enjoy the environment, the coaches, the community and the workouts. And, when they make gains in their fitness, strength and body composition – without injury – they’ll stay longer and tell their friends.

$49 / MONTH

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Daily workout programming for affiliates with a focus on repeat attendance, continuous improvement & fun.

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