"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.

Learn More

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.

Learn More

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,

Learn More

WOD – 158.4 -

Posted by on Dec 8, 2016 in WOD Blog | 0 comments

Durability 

DB External Shoulder Rotation

2 sets of 15+ Reps per Side

Skill/Strength

Strict Pull-Ups Work – 7 Minutes of Rep Work

Cool Scales listed from least to most challenging

Option 1 – 1-Arm Ring Rows

Option 2 – Feet Up, Hips Down Ring Rows

Option 3 – The Tiptoe Pull-Up

Option 4 – Eccentric Pull-ups (Negatives)

Option Cool Options

Weighted :)

WOD

21-15-9

Deadlifts (225/155) Rx+ 275/185

Ring Dips

 

Scores from Wednesday

IMG_2224

Read More

WOD – 158.3 -

Posted by on Dec 7, 2016 in WOD Blog | 0 comments

Durability 

Double DB Single Leg RDL

3 sets of 8 Reps per Side

Skill/Strength 

Warm up & Set Up

WOD

4 Stations – 90 Seconds Per Station – 3 Rounds – 15 Seconds Transition time b/w Stations

Station 1 – Sled Drag (70/45) Rx+ 90/65 (1 Length = 5 Points)

Station 2 – Row (1 Calorie = 1 Point)

Station 3 – KB Swing (53/35) Rx+ 70/53 (1 Rep = 1 Point)

Station 4 – Rest

 

Scores from December Benchmark. Well done today!!!

IMG_4264

Read More