- $25 for five beginner’s CrossFit classes ($50 value)<p>
CrossFit workouts change daily to avoid repetition and keep muscles guessing, but one typical workout is the Cindy—sets of 5 pull-ups, 10 pushups, and 15 squats. Classes meet in the morning, evening, and night; see the full schedule.<p>
If scientists ever decide to build a super-athlete from scratch, they might want to consider CrossFit Topeka’s owner and head trainer, Roger Laubengayer, as a model. A two-time Division III football All-American, hapkido black belt, and dedicated marathon runner, Laubengayer can seem more machine than man. His friendly demeanor, however, puts that comparison to rest, and it’s one of the reasons that athletes of all ages and abilities have flocked to his studio to learn about the benefits of CrossFit.
A fully certified CrossFit Level 1 Trainer, Laubengayer leads his students through challenging daily workouts that fuse cardio and strength training. Though workouts vary daily to avoid mind-numbing repetition, most incorporate signature CrossFit exercises such as burpees, pull-ups, pushups, squats, kettlebell drills, weight lifting, and shot-putting cars illegally parked inside the studio.