"PROFESSIONAL GRADE FITNESS"

Top Notch Coaching | Performance-Based Fitness | Supportive Community

What Is CrossFit?

All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.

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Paleo Challenge Finalists

It’s time to select a winner for the Paleo Challenge! As most of you know, we hosted a 6 week paleo nutrition challenge that ran from September 26 – November 7th.

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Meet Our Coaches

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,

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WOD – 85.3 – September Benchmark

Posted by on Sep 1, 2014 in WOD Blog | 0 comments

September Benchmark 

Skill/Strength

10 minutes to build up to your heaviest Hang Power Snatch and then Overhead Squat it as many times as possible

We will retest this barbell complex with the same weight in 30 days.

WOD 

5 Rounds for time – 12 min time Cap

12 Deadlifts (135/95)

9 Hang Power Snatch (135/95)

6 Overhead Squats (135/95)

 

For those athletes who can not or should not load their overhead squat, complete 6 front squats instead of 6 overhead squats.

 

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WOD – 85.2 –

Posted by on Aug 31, 2014 in WOD Blog | 0 comments

Skill/Strength

Set up for the workout

WOD

4 Stations – 2 min per station – 30 sec rest b/w stations – 3 Rounds

Station 1 – AirBike (1 Cal = 1 Point)

Station 2 – Sleds (20/10) (1 length = 2 Points)

Station 3 – KB Swings Russian Only (53/36) (1 Swing =1 Point)

Station 4 – Box Dips (20″/20″) (1 rep = 2 Points)

 

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