We are in downtown Rochester, but are not right on Main Street. We are located east of Rochester Road off South Street. All CrossFit facilities are independently owned and operated. CrossFit is not a franchise. Each facility has their own style and operation of CrossFit. CrossFit Inclusive was the "first" CrossFit location in Rochester. We take pride in offering the best quality training. Our program allows new members to join our classes in a safe non-intimidating fashion. CrossFit's workouts can be very intimidating. Individual who feel they have a great athletic background can find CrossFit workouts very difficult. This should not be a discouragement.
WHY WE DON'T ALLOW DROP-INS
We feel introducing new members to CrossFit with "proper" instruction and quality training is very important. Every one of our member have gone through learning the basic elements of CrossFit. Allowing "drop-ins" does not allow us to properly give the attention to that individual and it also pulls the attention of the coaches away from the members who are paying for their membership. If you are interested in a FREE Introduction Session, we would love to set up an appointment and give you the attention you deserve. Our element classes give individuals proper introduction and progression to the workouts in a safe and efficient manner.
CrossFit Inclusive361 South StreetRochester, MI 48307
(248) 650-XFIT (9348) or (248) 342-4644
248-650-9348
SKILLA1: UNSTABLE BENCHWork up to 1 RMB1: DB Bench Press1x15-201xMax RepsB2: Strict Press 4x5 80%B3: MU's 4x1-3 or 4xMax Strict Pull Ups WOD: "DALTON" B-DAY / FOR TIME17 Burpee Pull Ups6 HSPU27 GHD6 DB Snatch R Arm3 Rope Climbs27 Pistols3 Rope Climbs6 DB Snatch L Arm27 GHD6 HSPU17 Pull Ups"Just as energy is the basis of life itself, and ideas the source of innovation, so is innovation the vital spark of all human change, improvement and progress." ~Theodore Levitt
SKILLA1: CLEAN & JERKS9x1 70%B1: Front Squats 3x4 85%B2: BB Reverse Lunge 3x6C1: Sled Pull around perimeter of parking lot WOD: 6 RFT / PENALTY BOX300 M Row25 SPMNo pausing/stopping during the stroke3 Penalty Burpee for every stroke or spm violationComplete burpees after each roundRest as needed btw rounds"Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing." ~John Maxwell
SKILLA1: DEADLIFT find 3 RMB1: OHS 3x3B2: DB Snatch 3x4B3: Push Press3xMax Reps 75% WOD: "NANCY" / 5 RFT Compare to 02/18/13"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything." ~Napoleon Hill
400 M Run15 OHS (95/65)
SKILLA1: SNATCH DROP 3x3B1: Snatch H/H & Deck 9x1C1: Box Squat Jumps 4x5C2: Ab Roll Outs 4x10-12 WOD: AMRAP / 12 MINS25 Kettlebell 55/4515 Wall Balls 20/1410 Slamballs 50/35"Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them." ~Orison Swett Marden
SKILLWork your weaknessPick 3 elements and work on form, technique and strategiesDon't go to complete failure, same some in the tank.Pay attention to detail...what's correct and what's not. WOD: FOR TIME / 8 Min Cap21-15-9/Regionals Event 5Deadlifts 315/205Box Jumps 30/245 min rest...then3 RFT30 Walking Lunges300 M Row or 50 DU's"Try not to become a man of success, but rather to become a man of value. He is considered successful in our day who gets more out of life than he puts in. But a man of value will give more than he receives." ~Albert Einstein
SKILLA1: UNSTABLE BENCH PRESSWork up to a 1 RMB1: Banded Tri Push Down 3xMax repsB2: Wgt'd Strict Pull Ups 3x6-8B3: Band Pull Aparts 3x10-12 WOD: 3 RFT"Never again clutter your days or nights with so many menial and unimportant things that you have no time to accept a real challenge when it comes along. This applies to play as well as work. A day merely survived is no cause for celebration. You are not here to fritter away your precious hours when you have the ability to accomplish so much by making a slight change in your routine. No more busy work. No more hiding from success. Leave time, leave space, to grow. Now. Now! Not tomorrow!" ~Og Mandino
SKILLA1: BOX SQUATS 8x3A2: SDL 8x6 60% of DL MaxB1: GHR 3x10-12B2: BB Front Rack Reverse Lunges 3x10 155/105 WOD: AMRAP / 10 Mins8 Wall Balls 10'/9' (20/14)10 Pistols (1=1)12 Burpees14 GHD Sit Ups"If you do things well, do them better. Be daring, be first, be different, be just."~Anita Roddick
WOD: BLOOMER PARK/FOR TIME5 Trips up and down the stairs50 Squats5 Trips up and down the stairs25 Push Ups5 Trips up and down the stairs50 High knees in place5 Trips up and down the stairsthen...Wide lap on the outskirts of the pavilion and play area.Start at the entrance of one of the stairs and run along the farthest outskirt of the woods, play area and parking lot. End at the pavilion.
then...
Walking lunges the length of the sidewalk to the parking lotthen...
Go to the nearest bench and do 25 dips"How many a man has thrown up his hands at a time when a little more effort, a little more patience would have achieved success?" ~Elbert Hubbard
A home WOD for Bloomer Park will be posted on Saturday. Post your results to the comments.THERE WILL BE NO CLASSES THIS WEEKEND...WE WILL BE DOWN IN OHIO CHEERING ON THE PARTICIPANTS AT REGIONALS
Happy Birthday Chris!