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3. 2. 1. Get Started

You can try a Free Intro Class on most Saturdays at 9:30 am and/or one of the Strong Foundation Classes. Make sure you check the schedule to confirm the class.

Programs

Increase your general physical fitness, get competition ready, train for Olympic lifting, or get your kids ready for their sport; We have the program for you.

Schedule

Check out the classes available! Do You Want to Drop-In from out of Town? Get Visitor Information Here.
WODs
WOD (W):
Complete as many rounds as possible in 15 minutes of:
10 DB Thrusters (35-55/20-40)
50 double-unders
*Mainsite



CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest

Happy Birthday to:
Lauren Dysert
Varun Bhagat
View Comments and Scores
WOD (W):
For Reps: 8 Mins to complete each Set/Rest Remaining Time)
Set 1
91 Double Unders
91 WallBalls
91 Double Unders

Set 2
20 Knees 2 Elbow
20 Clean & Jerk (155/115)
20 Toes 2 Bar
20 Clean & Jerk (155/115)

Set 3
AMRAP final 8min
8 Front Rack Lunges (155/115) (L+R=2)
8 Lateral Barbell Burpee


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD

Happy Birthday to:
Justin Murphy
Chris Hernandez

Happy CrossFit Strong Anniversary to:
Curt Crofford - 2 years
Kevin Jackson - 2 Years
View Comments and Scores
WOD (W):
Partner WOD AMRAP 10mins
Partner A does 1 RD / Partner B rests. Then Switch
8 KB Swing
8 HSPU (Scale Pushup)
8 Burpee

Broken(B):
Hang Clean
5x3 - Work on position lowering bar from the rack to the ground. Try to mirror up and down. 75% perceived Effort
*We are recovering our bodies this week for our testing week starting next Monday. Let your bodies recover.


CrossFit Athlete Priority: B / WOD
Competitor Program Priority: B / WOD
View Comments and Scores
We will have a light week as we prepare for our test week starting next monday. We can use this time to work on recovery and rehab.

WOD (W):
Bell
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps



Broken(B):
10 mins of Freestand HS HOLD to HSPU
then
Try for 3 sets of PushUp Complex (thank you Sean Lind and CF Gymnastics) http://youtu.be/Qz_cUi4ly54
After each set rest approximately 1-2 minutes to allow recovery. The sequence will be:

5 Regular Push-up ( Hands Shoulder distance )
5 Wide Push-up ( one hand distance away)
5 Regular Push-up
5 Staggered Push-ups ( 1 hand distance in front, opposite behind and hand turned around)
5 Regular Push-up
5 Staggered Push-up ( 1 hand distance in front, opposite behind and hand turned around)
5 Regular Push-up
5 Diamond Push-up ( index Finger & Thumb touching)
5 Regular Push-up
5Elbow Dips ( In stretched out inch Worm Position)
5 Regular Push-ups



CrossFit Athlete Priority: WOD / B
Competitor Program Priority: WOD/B

We want to say Happy Birthday to:
Mellkam Gezahan

Happy STRONG Anniversary:
Heather McWhirter - 4years
Freedom Ha - 1year
View Comments and Scores
WOD (W):
1000m Row
9-6-3-6-9
Overhead Squat (155-185/115-135)
20ft HandStand Walk
35 Double Unders


Broken(B):
EMOTM -- 10mins
10 HSPU
*extra 30 sec rest every other round

The Suck(TS):
Tabata Assault with no hands

RepMax (RM):
8RM LowBar BackSquat
8RM Press (With Pause between Reps)
Increase from 7.29.14

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: RM/WOD + Choose TS or B based on Quality Time
View Comments and Scores
4 rds
3min AMRAP
8 DB Push Jerk
6 Hang DB Clean
4 Burpee
Rest 1 Min
BuyOut
3 min AMRAP
DB Renegade ROW
View Comments and Scores
WOD (W):
5rds
400m SandBag Run (45/25)
12 T2B
5 MuscleUps

B&R:
3 min emom
2 power cleans ->1 full clean @70%
3 min emom
2 push jerks ->1 split jerks
3 mins
1 power clean ->1 full cleans @80%
3 min emom
1 push jerk ->1 split jerk
3 min emom
1 full clean @90%
3 min emom
1 split jerk"


Broken(B):
5rds - NOT FOR TIME
3 Dip Complexes
3 5 sec C2B Holds (use assistance if needed but make it count)
3 Pistols w/ DB on Shoulder (L+R =2)
*Hold Top of Dip 5 Secs / Bottom Dip for 5 secs =1"


CrossFit Athlete Priority: WOD/B based on Time
Competitor Program Priority: B&R/W + Choose B based on Quality Time
View Comments and Scores
Happy Birthday TO Our very special COACH KIM W
WOD (W):
12 Rds
Every 90 Secs
8 Lateral BB Burpee
5 Front Squat
2 Push Jerk
*After Failure - Lower Either Reps or Weight to finish
Rest 2 Mins
5 min AMRAP
8 C2B
85m Sprint(100m)
*post reps as score. Weight in comments

B&R:
3-3-3-3 OHS
Compare to 07/18/14

Broken(B):
5 x 1 Heavy Push Jerks

CrossFit Athlete Priority: B/WOD
Competitor Program Priority: B/W + Choose B&R
View Comments and Scores
WOD (W):
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

B&R:
5 sets of 5 Angel Drops @45/35
5 x 1 Snatch(Heavy approx 90%)


Broken(B):
100 GHD Situps

RepMax (RM):
8RM Push Press (With Pause between Reps)
8RM DeadLift

CrossFit Athlete Priority: RM/WOD
Competitor Program Priority: RM/WOD + Choose B&R or B based on Quality Time
View Comments and Scores
WOD (W):
TRIPLE 3
For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Broken(B):
8 rds
4 Turkish Getup (https://www.youtube.com/watch?v=GdAXt7YyGe0)
25 Straight Leg Sit Ups (Straight Arms above head to toes)


CrossFit Athlete Priority: WOD (Individual or Team)
Competitor Program Priority: WOD / B
View Comments and Scores
WOD (W):
Emotm 8 mins
2 Clean&Jerk
rest 2 mins
5 Rds
3 DeadLift Complex
10 C2B
*1 Complex = Overhand Grip DL / Alt Grip / Opposite Alt Grip (Must be Unbroken)
---Score is Time for 5rds / Post Load of C&J to Comments

B&R:
Beef: - 3-3-3 Snatch Complex
Amrap Muscle Snatch @ 55% of 3rm Complex
*Any Break In Form ends the AMRAP

Ribs - 1-1-1-1 Muscle Snatch (30sec btwn sets)
2-2-2 Snatch Complex

*Snatch Complex - Hang Power Snatch / Below Knee Snatch

Broken(B):
"EMOTM - 24 Mins
1st min - Strict Ring Dips
2nd Min - 10 Burpees to 9'ft
3rd Min - MuscleUp
4th Min - Rest
*Pick a number for dips and MU and stick with it.
Compare to 6/18/14


CrossFit Athlete Priority: WOD
Competitor Program Priority: B/WOD + Choose B&R
View Comments and Scores
WOD (W):
4rds
AMRAP 3min
5 HSPU
6 DB Snatch (75/55) L+R=2
Rest 2 mins between rds"

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest
View Comments and Scores
WOD (W):
2-2-2-2 Press/ 2-2-2 push press
*Straight Sets.


B&R:
Beef: 4-4-4-4 Press / 4-4-4 Push Press
Ribs: 2-2-2-2 Press/ 2-2-2 push press
*Straight Sets. Start with Heaviest Weight from 7/21/14

The Suck(TS):
Tabata Burpee
Tabata KB Swing (55-70 / 35-55)
(Alternating: 20sec Burpee / 10 Sec Rest / 20 Sec KB Swing / 10 Sec = 1 Rd"
RepMax (RM):

Broken(B):
100 Strict Pullups (12min time limit)
*Compare to 7/15/14

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: B&R/TS + Choose B
View Comments and Scores
WOD (W):
4rds
5 Pwr Snatch (135-185/95-135)
10 C2B
10 HSPU

Broken(B):
Squatting Fire II
4FS @80%
Rest 45 seconds
5BS @ 80%
Rest 30 seconds
3BS @ 85%
Rest 5 mins and Repeat @ 85/85/90%
Maintain Weight…reps may be less than requested depending on your 1rm spread


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B
View Comments and Scores
WOD (W):
Test Out of Muscle Ups
Rest 5 Mins
Top O' Minute - 5 Thrusters (95-115/65-75)
75 Box Jumps (30/24)

Broken(B):
Farmers Carry 400m
20 AirSquats per drop @ 140/95 per bar

The Suck(TS):
5 rds
Prowler Push 50m
Sprint 100m
30 sec rest

RepMax (RM):
8RM Narrow Grip BenchPress
8RM Front Squat


CrossFit Athlete Priority: WOD
Competitor Program Priority: RM/TS + Choose WOD and/or B based on Quality Time
View Comments and Scores
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