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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    The old man has made it another year without me messin him up and believe you me that is cause...

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  • KimM 7 318
    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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  • Traciwilson 4 637
    Hey crossfit friends! I’ve part of the Strong family for about 7 months now, and I absolutely...

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WODs

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Apr 23 2014 - 20 Dolla Bill Yall

View Comments & Scores
800m run (no weight)
25 Burpee to Bar
50 t2b
25 HR PushUps
800m run (with 35lb db)
1 round(s) for Time
Exercise Details
1. Run 800.00 meters (2624.8 feet) 1 rep
2. Burpee 2 Bar 25 reps
3. Toes 2 Bar 50 reps
4. 25 HR PushUps
5. Run 800.00 meters (2624.8 feet) Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 1 rep

Apr 22 2014 - Partner up!!!

View Comments & Scores
3-3-3-3-3 PushPress


With a Partner:
2min Max Burpee
2min Max AirSquat
2min Max HR Pushups
Partner A goes 2min then partner b does 2 mins. Then A does next mvmt….b does next movement…"

*post push press loads to comments
for Reps
Exercise Details
1. Push Press
2. Burpees
3. Air Squats
4. Push Ups

Apr 21 2014 - Happy Monday!

View Comments & Scores
Monday
EMOTM - 12 mins
1 Thruster (increasing weight)

then

21-15-9
Box Jump
Pullups

*post thruster weight to comments
for Time
Exercise Details
1. Thrusters
2. Pull-Ups
3. Box Jumps

Apr 18 2014 - Da Bunny Is Creepy

View Comments & Scores
3 rds
15 Squat Clean (135/95)
15 PullUps
15 Burpees to the bar
15 Ring Dips
then
50 WallBalls
3 round(s) for Time
Exercise Details
1. Clean Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), 15 reps
2. Pull-Ups 15 reps
3. Ring Dips 15 reps
4. Wall Balls Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 50 reps

Apr 17 2014 - Stalled Out

View Comments & Scores
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches


Scale-singles

Weight heavy


Buyout

Work up to a single heavy front squat.
for Reps
Exercise Details
1. Double Unders
2. DB Snatch

Apr 16 2014 - Air Dusting?

View Comments & Scores
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

View Comments & Scores
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
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