"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 – 90.7 –

Posted by on Oct 30, 2014 in WOD Blog | 0 comments

Wear your best costume and be eligible for a free membership at CFS 

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Skill/Strength

A1 – Bent Over 1-Arm KB Row 5 sets of 8 to 12 reps

A2 – Weighted Side Plank – 45 sec per side

For the rows, the rep range determines the weight.  Row as heavy as possible for each set but making sure that you complete at least 8 and doing go so light that you can complete more than 12.  Use DBs if necessary.

For the weighted side plank, time determines the weight.  So if 45 seconds w/out weight is very hard, then don’t use any weight.  If you can hold a 5lbs or 8lbs DB on your hip for 45 seconds, great, do it.  Use more if you can.

WOD

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

Station 1 – Sled (no weight) 1 Length = 2 Points

Station 2 – Box Jumps (24/20) 1 Jump = 1 Point

Station 3 – Rowing (Cal.) 1 Calorie = 2 Points

Station 4 – MB Thrusters (50/35) 1 Rep = 2 Points

 

Scores from Wednesday

photo (84)

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WOD – 90.6 –

Posted by on Oct 29, 2014 in WOD Blog | 0 comments

“CHIPOTLE….WHAT YOU KNOW ABOUT THAT EXTRA GUAC BABY!!!”   NSFW

Skill/Strength

Deadlift – Build to a heavy single – Don’t max, don’t max, don’t max

If you max for the day would have been 400, go to 385

If you max for the day would have been 300, go to 285 etc. etc.

WOD

3 Rounds for time

25 Deadlifts (155/105)

25 Lateral Burpee Bar Hopes

25 T2B

 

Scores from Tuesday

IMG_4980

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