Our F!T workout programming is a 3x-a-week class program. It is designed to be a complimentary program to traditional CrossFit programming or a supplement for athletes in need of extra conditioning. F!T class is HIIT conditioning workouts that include dumbbells or kettlebells, bodyweight exercises, rowing or stationary bike, and occasionally, some running. Coaches can substitute or scale any movement based upon ability, experience or physical limitations. This class is an impressive, calorie-burning, low-impact and high-heart rate, sweaty, fun experience.
F!T Programming can be used for a 30-Minute, 45-Minute or 60-Minute class.
3 rounds of alternating E3MOM:
Modify reps If needed.
Athletes may start at either A or B.
A) Choose a challenging weight for the SDHP. Make sure you are keeping your weight back in the heels. During the Air Squats, do not cheat yourself on the range of motion. Before going into the Box Jumps, shake those legs out so there is no miss.
B) Run hard and get back to moderate weight dumbbells for the Renegade Rows. Use a wider stance at the legs to help stay balanced. Focus on pulling with your lats not your arms while keeping the hips level with the shoulders. Then, use the same dumbbells for the deficit Push-ups.