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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 – 120.6 -

Posted by on Oct 13, 2015 in WOD Blog | 0 comments

Happy Birthday Matt Maggio!  As requested Magic Man but with a twist.


Tabata AbMat Sit-Ups…As Requested


With a running clock, accumulate as many points as possible through 5 Rounds of the following

Minute 1 – Box Jumps (24/20) (1 Rep = 1 Point)

Minute 2 – KB Drags (53×2/36×2) (1 Length = 10 Points)

Minute 3 – Rowing (Calories) (1 Calorie = 3 Points)

Minute 4 – Rest


Scores from Monday

photo (6)



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WOD – 120.5 – “Helton”

Posted by on Oct 12, 2015 in WOD Blog | 0 comments

CrossFit HQ dedicated this workout to U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA. who was assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL. He was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.


Build up to the DB Squat Clean weight for the WOD…heavier the better…heaviest the bestest

WOD – “Helton” 

3 Rounds for time

800 meter Run (Stop Sign and Back 3x)

30 DB Squat Cleans (50/35)

30 Burpees


Cool Video…2015′s Fittest Man…I Love his low key relaxed approach to his training…Ben Smith

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