Sandra J. Shepard

"My background in athletics includes varsity fencing and karate, teaching pole dancing (“vertical gymnastics”), as well as numerous marathons, triathlons, Alcatraz swims, and one Ironman (one and done!). I came to CrossFit because all this had really wrecked my body. I couldn’t squat, had a chronic shoulder issue, etc. My husband said that this was part of being over 50, but I optimistically thought that there had to be a way to reverse some of this.



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Strength Training for Beginners $49.95


Strength Training For Beginners


This program is designed for those new to strength training. Each week we will focus on a different functional fitness movement meant to improve overall strength, endurance and stamina. What is a functional movement? A functional movement is a movement that we perform in our everyday lives.


For example: when we pick up our groceries, we are performing a deadlift. When we push our luggage into the overhead compartment, we are doing an overhead press. These are movements we as humans are designed to perform. And even though we’re designed to perform them, we still need to practice form and build strength so that these movements come naturally. This program is designed for those new to strength training.


Each week is built on the one before it to help you, the athlete, build a solid foundation. Though the program has been created for those new to strength training, is just as relevant for the more advanced athlete. We will begin practicing the fundamental movements, and move forward each week at a steady pace.


Strength Training for Beginners $49.95