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CrossFit has a reputation for producing dramatic results. With consistent workouts, you will be stronger, sexier, healthier, happier, and more flexible. You will accomplish things you never thought you could. We welcome everyone, regardless of your fitness level or experience. ...Read More
Top Notch Coaching | Performance-Based Fitness | Supportive Community
All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.Learn More
It’s time to select a winner for the Winter 2015 Clean Eating Challenge! We hosted a 6 week nutrition challenge that ran from January 8 – February 18th.Learn More
Our exercise methodology is based on our personal experience as well as the systems popularized by the brightest minds in the fields of Strength and Conditioning,Learn More
Our Ladies Did It Again!!!!! USA USA USA!!!! WORLD CUP CHAMPS!!!
5 Sets of 4 Reps
You Can…Squat approximately 80% of your 1 Rep Max for all 5 sets of 4 reps or..
You Can…attempt to discovery your 4 rep max over the course of these 5 sets or..
You Can…Squat weights at seem heavy for you b/c you’re new to the squat
Tabata Thrusters (55/35)
immediately followed by
Tabata Double Unders
Every Thruster gives you 2 points and every 2 double unders gives you 1 point. If you don’t have doubles at all, then every 5 singles gives you 1 point.
Rules – Athletes are allowed to hold their barbells during the 10 second rest period and they are allowed to drop the barbell whenever they want. Athletes are allowed to pick up the barbell during the 10 second rest period but are not allowed to start squatting at all until the 20 seconds work period starts.
Scores from SundayRead More
After a nice long warm up
750 meter Run – Time Trial
Go for your fastest pace for this distance and see where you stack up
3 Rounds for time
500 Meter Run
30 Push Press (45/35) Rx+ (75/55)
20 Alternating Back Rack Reverse Lunges (45/35) Rx+ (75/55)
Scores from Saturday “7/4/1776″