We will offering a summer rate of $250 for students in the Princeton area over over summer. The rate will be available to purchase from 1 May through to 15 June, and must be paid in whole, in advance. It will cover the On Ramp Program (valued at $75), and up to three additional months (depending on the date of purchase) of regular classes through to 31 August.
Students must be aged over 18, and present valid student identification.
The rate is for returning students who have previously been members at CrossFit Nassau but who have not completed the On Ramp Program, and for prospective student members who want to try CrossFit over the summer. It is not available for current members or returning members who have completed On Ramp.
METCON: 3 rounds
1 minute max 20m shuttle runs
1 minute coach led active rest
WOD: “Excess Baggage”, 3 rounds
Ruck 1275m (M 45/35/25lb, F 25/20/15lb)
30 step ups with rucksack (20”/12” box)
15 weighted push ups with pack (scale with regular, and banded push ups) Scale running distance to 800m or less. Try and keep first run time to under 9 minutes.
We have a ruck WOD planned for Friday. If you have any sturdy and stout old back packs collecting dust, please consider lending them to us for Friday, or even donating them, so we can fill them up with steel and rubber and run with them.
WARM UP: Any order, NFT
10-15 Trunk Stability Push Ups (align thumbs with top of head)
10-15 OH Walking Lunge (45/25)
10-15 empty bar Hang Squat Snatch