How to Get Started

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Are you interested in getting in shape? Losing Weight? 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!
    You can try a Free Class during one of our Strong Foundation Classes M/W/F at 5:45am or 5:45pm. If that does not work for you, you are welcome to come to a Free Saturday morning WOD at 9:30am. Make sure you check the schedule to confirm the class. If you would like to ATTEND, please fill out this online form (Required): www.crossfitstrong.com/waiver  and that will notify us that you are coming. Email info (at) crossfitstrong.com for pricing!
  3. Register! Once you join the CrossFit Strong , 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.

Featured Blogs

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  • KimM 7 280
    Facebook Check-In Challenge Participants!! Please complete the survey at the link below to...

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    this is the LAST WEEK of the Crossfit Opens - can you believe it?!  Everyone has done...

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  • KimM 5 326
    0 false 18 pt 18 pt 0 0 false false false...

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  • Traciwilson 4 593
    Hey crossfit friends! I’ve part of the Strong family for about 7 months now, and I absolutely...

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  • BeccaR 6 653
    Congratulations to everyone who finshed out the Nutrition Challenge!! Yall all did amazing and it...

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WODs

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Apr 16 2014 - Air Dusting?

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21-15-9
Hang Power Clean (115/75)
Front Rack Lunges (L+R=2)
HR Push Ups


Buy Out:
2 mins to complete
500m Row (1:35 pace)
20 BJ ---
Post Buy out Time to White Board
1 round(s) for Time
Exercise Details
1. Hang Power Clean Men: 115 lbs. (52.21 kgs.), Women: 75 lbs. (34.05 kgs.), 45 reps
2. Front Rack Lunges Men: 115 lbs. (52.21 kgs.), Women: 75 lbs. (34.05 kgs.), 45 reps
3. HR Pushups 25 reps

Apr 15 2014 - Pro Fitness League?

View Comments & Scores
3-3-3-3 Heavy PushPress (from the Ground)

Then

-----WOD---
10min AMRAP
5 DB Grnd to OH (heavy)
5 C2B
for Reps
Exercise Details
1. Push Press 3 reps
2. DB ground to overhead 5 reps
3. C2B pull up 5 reps

Apr 14 2014 - SunsOuts

View Comments & Scores
4rds
10 Thrusters (135-155 / 95-115)
10 Burpee to 45 plate and over

*1st rd should be unbroken on thrusters or at least 8.
4 round(s) for Time
Exercise Details
1. Thrusters Men: 155 lbs. (70.37 kgs.), Women: 95 lbs. (43.13 kgs.), 10 reps
2. Burpee to Plate 10 reps

Apr 11 2014 - Hard Drive

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6rds
6 oh lunge l+r-1 (115/75)
4 HSPU or 6 Strict Press (115/75)
35 duouble under

Optional BuyOut:
5 rds
200m Run
Rest = time
Bring a watch or your phone (run to the 400m mark and rest then back)
1 round(s) for Time
Exercise Details
1. OH Lunge Men: 115 lbs. (52.21 kgs.), Women: 75 lbs. (34.05 kgs.), 6 reps
2. Handstand Pushup 4 reps
3. Double Unders 35 reps

Apr 10 2014 - La Croix

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10 rds:
8 Ring Dips
8 Pistols Alternating (L+R=2)
8 DB Snatch (Any Weight) (L+R=2) (Should be heavier than normal)



Scale for pistols Ball / Box / Box and Band
10 round(s) for Time
Exercise Details
1. Ring Dips 8 reps
2. pistols alternatin 8 reps
3. DB Snatch 8 reps

Apr 9 2014 - Picking up & Putting down

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2-2-2-2 DeadLift

With a Partner A goes through whole rd then Partner B
4rds
8 Burpees
8 DB Squat Clean (any weight)
200m Row

*post dead lift load to comments
for Time
Exercise Details
1. Dead Lift 2 reps
2. Burpees 8 reps
3. DB squat clean 8 reps
4. Row 200.00 meters (656.2 feet)

Apr 8 2014 - Wait...can we take a selfie!?

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4 rds
300m Run
12 PullUps
10 Push Jerk (115/135)/(75-95)

BuyOut
10 mins of pain cave
for Time
Exercise Details
1. Run 300.00 meters (984.3 feet)
2. Pull-Ups 12 reps
3. Push Jerk 10 reps

Apr 7 2014 - Sustain

View Comments & Scores
On the minute for 20 minutes:
Minutes 1-5
-5 Burpee
-4 Front Squat (135-185)/(95/125)
Minutes 6-10
-5 burpees
-3 Hang power cleans (same weight)
Minutes 11-15
-5 Burpee
-4 Front Squat (135-185)/(95/125)
Minutes 16-20
-5 burpees
-3 Hang power cleans (same weight)


***BuyOuts Total Situps in 2 mins - Shoulder Blades touch the ground / Shoulder pass the hips / No Foot Anchor
1 round(s) for Rounds
Exercise Details
1. Burpees 1 rep

Apr 4 2014 - Fight Gone Bad

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3 Rnds For Max Reps at one minute at each station: Wall balls 10 target (20/14),Sumo deadlift high pulls (75/55) Box jumps (20"), Push press (75/55), Row (calories), rest 1 minute
3 round(s) for Reps
Exercise Details
1. Wall Balls 3.05 meters (10.0 feet) Men: 20 lbs. (9.08 kgs.),
2. SDLHP Men: 75 lbs. (34.05 kgs.),
3. Box Jumps 0.51 meters (1.7 feet)
4. Push Press Men: 75 lbs. (34.05 kgs.),
5. Row

Apr 3 2014 - What a Bench...

View Comments & Scores
Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments. --If You fail on any load, you must lower the weight or rest to complete that round. No time limit.
1 round(s) for weight
Exercise Details
1. Bench Press Men: 2 lbs. (0.908 kgs.), 63 reps for min
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