Announcements

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Strong Foundations Starts Jan.16th, 2011 @ 6am/6pm
   
 
Featured Blogs

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  • JuliaJ 9 328
    Our friend and famuhlee member Michelle Read and her family are going through a terrible time...

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  • CoachAsH 1 368
    The FITTEST GAMES is here!!   All information regarding the event can be found here:  ...

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  • JakeT 5 389
    Hey gang, Just wanted to let you all know about the LIFT Conference and a special ticket...

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  • BeccaR 31 1350
    The time has come.... New Year and New Challenge. We want this to be the biggest participation in...

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  • SpencerS 9 642
    Hello Crossfitstrongers, I will be competing in the "Funniest Comic in Texas" competition this...

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Featured Videos

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Free Intro Class

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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 9:30 AM. The FREE introductory class consists of a detailed description about CrossFit.

Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).

This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.

Why Crossfit

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The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Satisfaction Guaranteed

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Come try it out for a month, if you are not satisfied for any reason I will refund your money.

WODs

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Jan 27 2012 - Salt

View Comments & Scores
CFS Custom Benchmark “Salt”
Ladder 20.19….11
KB Swing (1.5/1.0)
250m Run
Ring Dips (10.9.8…1)
250m Run
Do KB’s and Rings Dips as a ladder, KB’s starting on 20, and Ring Dips on 10, finish on a run.

Super Rx
Ladder 20.19….11
KB Swing (1.5/1.0)
400m Run
Ring Dips (20.19….11)
400m Run
1 round(s) for Time
Exercise Details
1. KettleBell Swing Men: 53 lbs. (24.062 kgs.), Women: 35 lbs. (15.89 kgs.), 155 reps
2. Run 2500.00 meters (8202.5 feet)
3. Ring Dips 55 reps
4. Run 250.00 meters (820.3 feet)

Jan 27 2012 - Salt - For Comment

View Comments & Scores
Use this for comments. add score normal. check results under rankings.
for
Exercise Details
1. for min

Jan 26 2012 - Birthday Chipper

View Comments & Scores
HAPPY BIRTHDAY!
Sylvia, Joshua, Tanya, Aaron, John, Everett, Courtney, Admire, Mike, Sarah!

1 round for time:
85 Double Unders
24 KB Swings (1.5/1.0)
26 KB Lunges
29 Knees to Elbows
31 Rock Climbers (mini)
38 Pullups
80 Air Squats
85 Double Unders
1 round(s) for Time
Exercise Details
1. Double Unders 85 reps
2. KettleBell Swing Men: 55 lbs. (24.97 kgs.), 24 reps
3. KB Lunges Men: 55 lbs. (24.97 kgs.), 26 reps
4. Knees to Elbows 29 reps
5. Rock Climbers 31 reps
6. Pull-Ups 38 reps
7. Air Squats 80 reps
8. Double Unders 85 reps

Jan 25 2012 - Kahuna

View Comments & Scores
50 Anchored Situps
20 DB Floor Press (35/20)
15 Burpees

-Situps -- Hands touch the floor above your head, chest touches thighs
-floor Chest Press - Both ends of the DB touch in the press position.
4 round(s) for Time
Exercise Details
1. Situps 50 reps
2. DB Floor Chest Press Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 20 reps
3. Burpees 15 reps

Jan 24 2012 - Minute to Win It

View Comments & Scores
1 Minute
AirSquats - AMRAP 60secs
PullUp = (AirSquats - 60)
* 14 mins min. - IF you fail before 14 mins. Rest 2 mins and then continue

Rest 2 mins

60 Double Unders - AMRAP 60secs
PushUps (DU - 60) or min. of 10 pushups
for Rounds
Exercise Details
1. Air Squats 1 rep
2. Pull-Ups 1 rep
3. Double Unders 1 rep
4. Push Ups 1 rep

Jan 23 2012 - Monday Clean Up

View Comments & Scores
BUY IN: 50 double Unders
4 rounds of:
5 Clean & Jerks (115/75)
10 Pullups
BUY OUT: 50 double unders
4 round(s) for Time
Exercise Details
1. Double Unders 50 reps
2. Clean and Jerk Men: 115 lbs. (52.21 kgs.), Women: 75 lbs. (34.05 kgs.), 5 reps
3. Pull-Ups 10 reps
4. Double Unders 50 reps

Jan 20 2012 - High 5

View Comments & Scores
HAPPY BIRTHDAY!!!
Julia Jett, Jamie Keeling, Matt Urbanic

AMRAP 5 min:
10 Pull Ups
10 Air Squats
--rest 1 min--
AMRAP 5 min:
10 Sit Ups (Adv: GHD)
10 Push Ups
--rest 1 min--
AMRAP 5 min:
10 Dips
15 Double Unders

Score = total rounds
NoN RX = 3:1 Singles
for Rounds
Exercise Details
1. Pull-Ups 10 reps
2. Air Squats 10 reps
3. Situps 10 reps
4. Push Ups 10 reps
5. Ring Dips 10 reps
6. Double Unders 15 reps

Jan 19 2012 - 5K Run

View Comments & Scores
Urban or Track Run 5000M
1 round(s) for Time
Exercise Details
1. Run 5000.00 meters (16405.0 feet) 1 rep

Jan 19 2012 - 5k - FOR COMMENTS

View Comments & Scores

1 round(s) for Time
Exercise Details
1. Run 5000.00 meters (16405.0 feet)

Jan 18 2012 - Fusion

View Comments & Scores
6 rds:
3 DeadLift (315/185)
5 DB Squat Clean (35/20)
2 Muscle Ups
6 round(s) for Time
Exercise Details
1. DB Squat Clean Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 5 reps
2. Muscle-Up 2 reps
Picture Gallery

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How to Get Started

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Are you interested in getting in shape? Losing Weight? Negative Splits? Improving your sport? Whatever your goal is, Crossfit Strong can help you! Here are the steps you need to take in order to get FIT FOR LIFE:

  1. What is Crossfit?
    Crossfit is a core strength & conditioning program that was developed to enhance and individual's competency in all physical tasks. CrossFit is scalable to any age, kids, grannies and us. CrossFit is a much broader than just fitness. It's what you do in everyday life. So the awesome idea is you train for real life.

  2. TRY it out!
    We hold a FREE introductory class every Saturday from 9:30AM. This class will be very similar to a regular class — we take you through a warm up, skill session then end with a WOD (work out of the day). You get a better insight to what Crossfit is all about and who Crossfit Strong is and how we will help you reach your goals. Email info (at) crossfitstrong.com to sign up!

  3. Become part of our Family! Once you join the Crossfit Strong family, we set you up with a username and password that allows you to track your workouts and RSVP for classes. You are allowed to come to any class that you wish. We recommend that you start with 2 days of work and 1 day of rest. We will advance you to crossfit prescribed of 3 days of work, 1 day of rest as needed.
Crossfit Tracker

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Build A True Community with our CrossFit Strong Tracker!

Get Our Site as a Template! Or Use our Widgets in your site.

Designed by a True CrossFit Gym. Save Money on Scheduling. Track Results. CRM for Athletes

Get the full community, internal emails, blogs for all users, video, picture upload, measurement tracking, scheduling of athletes, daily wod's, gym wod sharing, live chat for athletes, track attendance. There is so much more the site offers. .

Are you an Affiliate? Click Here for More Information. (Request for Coach Access)

Athletes See Our Demo's Here
Username: demo
Password: demo

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