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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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Clean Eating Challenge Finalists

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.

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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 – 101.1 –

Posted by on Mar 3, 2015 in WOD Blog | 0 comments


10 Min to work to a heavy 2 reps on the Power Clean

Take 10 seconds rest b/w attempts – These are not a max attempts

Keep these reps clean and fast.  Don’t go so heavy that you end up catching the barbell on your chest instead of on your shoulders.


4 Sets – 3 min Per Set – 2 min rest b/w sets

10 Power Cleans (155/105) Rx+(185/125)

AMRAP Double Unders in remaining time


Score = total double unders

Every 10 singles = 1 double under point


Scores from Monday

photo (26)

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WOD – 101.0 –

Posted by on Mar 2, 2015 in WOD Blog | 0 comments


Pullup Strength

5 Sets – Each for Max Reps – 90 sec rest b/w sets

Use an intensity level that keeps you under 6 reps per set

Option 1 – Ring Rows

Option 2 – Pullup Negatives

Option 3 – Pullup Negatives with multiple static holds during the descent

Option 4 – Strict Pullups

Option 5 – Weighted Pullups


3 Rounds for time (16 min time cap)

20 Thrusters (115/75)

15 Burpee Box Jumps (24/20)

10 Single Leg Squats Per Leg – Alternating Legs per rep


Congrats to all the CFS Athletes who participated in Open WOD 15.1 .  A special congrats to all the people who redid the workout and improved dramatically….It can be a daunting thing to redo a WOD so soon.

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