--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

Build A True Community with our CrossFit 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.

See Our Demo's Here (Request for Coach Access.)
Username: demo
Password: demo

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

• 
  BDAY MINI
• 
  CFS BDAY WOD Court
• 
  Court and...

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 11:00 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.

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

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.

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

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

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

Feb 8 2010 - Cindy Comments: 4

View Comments & Scores
5 Pull-ups
10 Push-ups
15 Squats
As many rounds as possible in 20 min
for Rounds

Exercise Details
1.	Pull-Ups	5 reps
2.	Push Ups	10 reps
3.	Air Squats	15 reps

Feb 8 2010 - Super Duper Bowl Comments: 25

View Comments & Scores
Scenario: (Strategize and figure reps before you get here)
We have to get the SuperBowl Party Ready to Go and Cheer for our team with Friends. What needs to be done?

Pick-Up the Kegs – Power Clean 5000lbs(m) / 2500lbs(w)
Bring the Snacks – 2 KB Farmers Walk for 160yds (1.5/1.0 in each hand)
Cheer for Kick-Off – Burpee 8000lbs(m) / 4000lbs(w)
Your Team Scored – Raise Your Hands – Press OH (any style) 5000lbs (m) / 2500lbs (w)
Other Team Scored – Bow to Opponent – Good Mornings 2000lbs(m) / 1000lbs(w)
Your Team Lost – Throw a tantrum – 100 Flutter Kicks (6” above the ground 1 up and 1 down = 1)

You are only allowed to use 1 barbell and whatever weight you want for each exercise. You have to stick with that weight during the entire exercise, you can’t go down.
Burpees are calculated by your bodyweight.
Round up your numbers so that if you weigh 165 and need 5000lbs of burpees you owe 48.48 burpees which is 49.
Good Mornings are calculated by the weight on the bar you will be using or just the bar. Legs are straight past 90 degrees
Flutter kicks – Chin in the chest, legs straight, both feet 6” off the ground, movement not to exceed 12”

Call Time
1 round(s) for Time

Exercise Details
1.	Power Clean	Men: 5000 lbs. (2270 kgs.), Women: 2500 lbs. (1135 kgs.),
2.	Farmer Walk	146.34 meters (480.1 feet) Men: 106 lbs. (48.124 kgs.), Women: 70 lbs. (31.78 kgs.),
3.	Burpees	Men: 8000 lbs. (3632 kgs.), Women: 4000 lbs. (1816 kgs.),
4.	Press	Men: 5000 lbs. (2270 kgs.), Women: 2500 lbs. (1135 kgs.),
5.	Good Mornings	Men: 2000 lbs. (908 kgs.), Women: 1000 lbs. (454 kgs.),
6.	Flutter Kicks	100 reps

Feb 6 2010 - Be My Partner Please Comments: 5

View Comments & Scores
Carry Your Partner 80 Yds
Each One does 25 Push-Ups
Carry The Other Partner 80yds
Each One Does 25 Situps
50 Partner Front Squats (115/95)
Judo Situps 25 Each
Pass The Balls Please 35 (20/14)
Alternate Box Jumps 25
1 round(s) for Time

Exercise Details
1.	A bunch Of Exercises	1 rep

Feb 6 2010 - CF Endurance - We Eat Hills For Breakfast Comments: 22

View Comments & Scores
4.30 miles for time / Hill Course @ Arbor Hills.
4.30 miles 6920.179 meters
2.15 miles 3460.089 meters
for Time

Exercise Details
1.	Run

Feb 5 2010 - Beat Down Marla Comments: 23

View Comments & Scores
WOD By Marla
3 Rounds for Time
20 Box Jumps
20 Pull Ups
20 Man Makers (35/20)
3 round(s) for Time

Exercise Details
1.	Box Jumps	0.61 meters (2.0 feet) 20 reps
2.	Pull-Ups	20 reps
3.	Man Makers	Men: 70 lbs. (31.78 kgs.), 20 reps

Feb 4 2010 - 2 Mins 2 Long Comments: 16

View Comments & Scores
2 Rounds of Max Reps:
Max Pullups 2:00
Max situps 2:00
Max Double Unders (Score for Singles are 4 to 1)
Max squats 2:00
2 round(s) for Reps

Exercise Details
1.	Pull-Ups
2.	Situps
3.	Double Unders
4.	Air Squats

Feb 4 2010 - CF Endurance - Fit Sprint Comments: 3

View Comments & Scores
AMRAP in 20 minutes
160 meter sprint
250 meter row
7 burpees
11 situps
for Rounds

Exercise Details
1.	AMRAP

Feb 3 2010 - Taylor B Bday WOD Comments: 16

View Comments & Scores
10-1 ladder DL 155/105
1-10 pullups
Btn each “set” 5 Static knees to elbows
Ex: 10 DL, 1 pu, 5 kte. 9 DL, 2 PU, 5 kte….
1 round(s) for Time

Exercise Details
1.	Dead Lift	Men: 155 lbs. (70.37 kgs.), Women: 115 lbs. (52.21 kgs.), 55 reps
2.	Pull-Ups	55 reps
3.	Knees to Elbows	50 reps

Feb 2 2010 - Burn Kyle Comments: 29

View Comments & Scores
Wod by Kyle
Couplet: x3
20 Wall Balls (20/14)
10 Dips

1 Set of 50 leg sweepers (95/65)

Couplet: x3
10 Front Squat (95/65)
10 Barbell lunges (95/65)
1 round(s) for Time

Exercise Details
1.	Wall Balls	Men: 20 lbs. (9.08 kgs.), 60 reps
2.	Ring Dips	30 reps
3.	Floor Wipers	50 reps
4.	Front Squat	Men: 95 lbs. (43.13 kgs.), 30 reps
5.	Barbell Lunges	Men: 95 lbs. (43.13 kgs.), Women: 65 lbs. (29.51 kgs.), 30 reps

Feb 2 2010 - CF Endurance - 4-2-1 Ladder Comments: 7

View Comments & Scores
4 minutes on, 2 minutes off; 2 minutes on, 1 minute off, 1 minute on, 30 seconds off, then head back up the ladder (1, 2, 4). All out max effort during for 14 minutes total run time, 5 minutes of rest. Score for distance.
for Distance

Exercise Details
1.	Run

--------- -------- ------- ------- ---- -- -------- ----- ------- -------------- ---- ---- --- -------- ---

• 
  Thank You! By: BrookeR Comments: 0 Views: 11
  Dear BOX, I wanted to thank everyone one for coming out for my SURPRISE "Wine me dine me 29 me"...

  -------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---

• 
  SuperBowl Recipes as requested By: JohnM Comments: 8 Views: 93
  Chicken Satay Skewers (Used adobo pepper and some of the adobo sauce to kick up the heat a...

  -------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---

• 
  Newbie Lesson Learned By: CareyC Comments: 26 Views: 318
  Ok, so at this mornings 0530 WOD I learned an important lesson:  when Coach Winski (or any...

  -------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---

• 
  2010 Crossfit FX TX Games By: nails Comments: 3 Views: 107
  Is anyone from the Box competing in these tomorrow? (KYLE) I was just wondering if we needed...

  -------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---

• 
  ... time to get more yoga mats! By: MelissaK Comments: 9 Views: 160
  Today was a good day.  Attempting binds, falling out of crow, standing tall in tree pose, We...

  -------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---