- To join our Facebook group, click here.
- REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after)
- BEGINNER CROSSFIT: Our beginner CrossFit session started 1/2/19. People can still sign up through Tuesday at midnight. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes.
JANUARY WEIGHT LOSS CHALLENGES
Click here to view our December newsletter for more information about our upcoming weight loss challenges.
- Em's Annual FitCamp Champ!
- Cost is $3000.00, but payment plans are available and the cost is very comparable to a normal monthly personal training package.
- Main Highlight is that you have accountability to your mentor/trainer EVERY SINGLE WEEK on not only workout attendance, but also on your food log and weigh-ins.
- Six Week Weight Loss Challenge (1/2 to 2/11).
- Price for Single: $250.
- Price for Couples/Pair: $200 each. Your partner must be a NEW referral.
- Price for three or more: $175 each. All but the repeat challenger/current member need to be NEW referrals.
- If you are on a Crossfit Contract, you can sign up for $50.00. Click here to sign up.
- Em's Weekly Meetings:
- Cost is $1800.00 ($150.00 per month).
- Includes Unlimited Beginner Classes, Em's Fitcamp Classes and Regular CrossFit Classes.
- Online Support Group
- Quarterly Physical Challenges and Motivational Speaker.
- Accountability on class attendance and weekly weigh-ins
- Nutrition Plan
- Weekly Group Meeting
Back Squat (Week 1)
(Sets x Reps)
4 x 10 @ 60%
1 x Max Effort @ 60% (Stop 1-2 reps shy of failure)
9 Minute AMRAP
3 Pull Ups (ADV: Chest to Bar) (MOD: Ring Row)
3 American Kettlebell Swings (53/35) (ADV: 70/53)
3 Hang Squat Cleans (75/55) (ADV: 115/75)
6 Pull Ups
6 American Kettlebell Swings
6 Hang Squat Cleans
9 Pull Ups
9 American Kettlebell Swings
9 Hang Squat Cleans
etc. etc. etc.
8 Front Foot Eleveted Split Squat (Per Leg)
15 Elevated Glute Bridge
10 Jumping Lunge (Full Ext)