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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
CrossFit Athlete Priority: WOD/B&R
Competitor Program Priority: Rest

WOD (W):
3rds
1min Max Burpees
2min Max Jerk (115-155/75-145)
3min Max KB Swings (1.5/1.0)
Rest 2 Min

B&R:
Push Jerk 1-1-1-1

Happy Birthday to:
Scott Armentor
View Comments and Scores
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD / B + Choose B&R based on Quality Time

WOD (W):
"12 Days of CrossFit- done like the song. 1st- sprint. 2nd- bear crawl+sprint. 3rd- rock climber+bear crawl+sprint... etc.
for time:
1 100 yard sprint
2 bear crawls, 50 ft
3 Rock Climbers
4 clean & jerks (35/20)
5 dive bomber pushups
6 knees-to-elbows
7 kb swings
8 Burpes
9 dips
10 DB Snatch (35/20)
11 pullups
12 rocking pistols

--RockClimber - 4 Mountain Climbers(4 knee to chest touches) + 1 Push up
--C&J -- DBs touch the Floor

B&R:
SuperSet
5-5-5-5 BenchPress
5-5-5-5 DeadLift

Broken(B):
Every 2 mins for 20 mins
Heavy Squat Snatch

Happy Birthday to:
Michelle McCartt
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R + Choose TS based on Quality Time

WOD (W):
5-5-5 Front Squat
*Post Load to Comments

17 min ARMAP
50 Double Unders
*25 WallBalls
15 Burpees

*Must be Unbroken or Do 10 PullUp Penalty

B&R:
Strict Press 10 x 2
Front Squat 5 x 5
*Do 2 sets of Strict Press then 1 Set of Front Squat until done.

The Suck(TS):
EMOTM 20min
Cal Row (20/16)
10 GHD

Happy Birthday to:
Joe Thompson (14th)
Nicolas Vacroux
Christen Jebbia
View Comments and Scores
WOD (W):
Partner Work Out
100 Pwr Snatch (115/75)
Partner Hold Front Rack (115/75)

B&R:
Event 1: Snatch Ladder
Competitor has 45 seconds to complete 1 successful snatch and 6 total alternating pistols, completion of both snatch and 6 pistols will allow the competitor to move onto the next station. Tiebreak: AMRAP pistols after a failed snatch. There will be 15 seconds controlled transition between stations.
Men’s Weights (lbs): 135-155-175-195-215-225-235-245-255-265
Women’s Weight (lbs): 85-95-105-115-125-135-140-145-150-155

The Suck(TS):
EMOTM 12min
12 Cal 1st min
3 Cal Assault


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

WOD (W):
400m Run
50 KB Swings
25 WallBalls
800m Run
50 KB Swings
25 WallBalls
400m Run
View Comments and Scores
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time
View Comments and Scores
CrossFit Athlete Priority: WOD / B&R
Competitor Program Priority: WOD / TS + Choose B&R based on Quality Time

WOD (W):
Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
Post Time to Jackie WOD

B&R:
2-2-2-2 Weighted Pullup (Any Grip)
*Post Load to this WOD

The Suck(TS):
800m Run
800m Assault
50 Burpees

Happy CrossFit Strong Anniversary to:
Brad Pence (5)
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R + Choose WOD or B based on Quality Time

WOD (W):
24-20-16
DeadLift (185-225/135-155)
9-6-3
Front Squat (185-225/135-155)
12-12-12
Box Jumps (30/24)

B&R:
2-2-2 Front Squat 2 sec holds
1-1-1 Front Squat No Hold

Broken(B):
30 MuscleUps For Time


Happy Birthday to:
Rick Dambrogi
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD + Choose B&R or TS based on Quality Time

WOD (W):
8rds
12 Burpees
12 HSPU
12 T2B
*8 18' Rope Ascents anytime during the WOD

B&R:
2-2-1-1-1 Power Clean Complex
Hang Pwr Clean --> Pwr Clean

The Suck(TS):
2 Pistols with 2 sec hold at bottom (L+R=1)
1.2.3.4.5.6.7.8.9.10
Calories Assault


Happy Birthday to:
Malachi Boyuls
Clint David
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/B + Choose WOD or TS based on Quality Time

WOD (W):
30 DB Squat Clean
45 PushUps with 2 sec pause at the top
30 DB Renegade Row
45 Backwards Walking DB Lunges
30 DB Snatch (L+R =1 )
45 HSPU

B&R:
1-1-1-1 Behind the Neck Split Jerks

Broken(B):
35 Push Jerks (155/115)
*Every Drop 10 Toes 2 Bar

The Suck(TS):
5rds
Every 2 mins
100m Row
8 Front Squats


Happy Birthday to:
Steven Gorena

Happy CrossFit Strong Anniversary to:
Duke Pettijohn (3)
View Comments and Scores
CrossFit Athlete Priority: B&R/WOD
Competitor Program Priority: Rest

WOD (W):
35 Push Jerks (155/115)
*Every Drop 10 Toes 2 Bar

B&R:
2-2-2-2 Split Jerks

Happy Birthday to:
Matt Longhoffer
Jorge Martinez

Happy CrossFit Strong Anniversary to:
William Roberts
Eric Reyes
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R / WOD + Choose B or Makeup based on Quality Time

WOD (W):
Long Haul - Happy Birthday Matt L

6 mins AMRAP
12 Cal Row
4 Power Clean (135-225/95-185)

Rest 4 Mins

9 min AMRAP
12 Strict Ring Dips
4 OHS (115-185/75-135)

6min AMRAP
69 Pullups

B&R:
2-2-2-2 BackSquat
AMRAP @ 75%

Broken(B):
Heavy Sled Walk @ Waste
50m x 6

Happy Early Birthday to:
Matt Longhoffer
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD + Choose B or TS based on Quality Time

WOD (W):
AMRAP 15 mins
2.4.6.8….DeadLift (225-275/185-225)
20.40.60.80….Double Unders
20 WallBalls (20-25/14-20)


Broken(B):
AMRAP - 9
50m Sled Push
5 Push Jerk (185-225/135-185)

The Suck(TS):
10 rds
150m Row
8 Heavy DB Snatch
1 Min Rest
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: RM/WOD + Choose TS based on Quality Time

WOD (W):
3rds
7 Hang Squat Snatch (115-155/75-115)
5 Bar MuscleUp
BuyOut
100Burpee

The Suck(TS):
AMRAP 7
10 KB Swings
10 Pistols
10ft HS Walk

RepMax (RM):
1RM Clean & Jerk


Happy Birthday to:
Curt Crosfford (Yesterday)
Ross Tate
Saber Sherrard
View Comments and Scores
1 RM Squat Clean & Jerk (continue finding 1rm clean after jerk failure)
View Comments and Scores
From the Coaches and My Family (Ashley, Alex, Grayson, and Gage), we want to wish all of you a Happy Thanksgiving. Enjoy your time with your family and friends. We are all thankful that you are apart of this extended fam-uh-lee. Gobble Gobble!

PS. I am thankful for CornRows.
View Comments and Scores
CrossFit Athlete Priority: WOD based on quality time TS
Competitor Program Priority: WOD/TS

WOD (W):
3-6-9-6-3
DeadLift (275-365/195-255)
9-12-15-12-9
HSPU
*Increase the difficulty to HSPU

Broken(B):


The Suck(TS):
EMOTM - 12
1st min - 100m Row + 10KB Swings
2nd min - 100m Row + 10KB Swings
3rd min - rest
View Comments and Scores
Heavy Hammer
Three rounds, each for time, of:
185/135 pound Power clean, 5 reps
185/135 pound Front squat, 10 reps
185/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
*15 minute time cap
View Comments and Scores
AMRAP - Hypoxic KB Swings (1.5/1.0)

1 Breath = 1 Swing
1 Breath = 2 Swings
1 Breath = 3 Swings
Continue until unable to perform X swings in 1 breath. Movement and Breath start at the bottom of the swing. Breath must be held prior to upward swing of the KB.
View Comments and Scores
Max Unbroken HSPU
*If you can do 10 Strict to Ground add 45lb plate
and continue to increase the depth until paralletes (Add to notes if they were to ground, plate, etc)
View Comments and Scores
1 RM Bench Press

*Grip Thumbs On the Smooth
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD / TS + Choose RM or B based on Quality Time

WOD (W): Young Guns - Happy Birthday Brad

For Reps
Min 1 - 4.8 (5mins -- Happy 48th)
11 OH Lung (135/95)
26 Box Jump (30/24)

Rest 3 mins

Min 8 - 13
11 Squat Snatch (115/75)
26 Toes 2 Bar

Rest 3 Mins

Min 16 - 21

11 Push Press (95/65)
26 Burpee

Min 22 - 27
6 Muscle Up
6 Pistols (L+R=1)


Broken(B):
Max Distance HS Walk - 3 attemps

The Suck(TS):
30 Calories Assault

RepMax (RM):
1RM OHS

Happy Birthday to:
Brad Pence (11/26)

Happy CrossFit Strong Anniversary to:
Meredith Clinton
Dinora Friedstadt
View Comments and Scores
Heavy Hammer
Three rounds, each for time, of:
185/135 pound Power clean, 5 reps
185/135 pound Front squat, 10 reps
185/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
*15 minute time cap

Rep Maxes (Strength)
Hypoxic KB Swings (1.5/1.0)
1rm Benchpress

Rep Maxes (Gymnastics)
Max Unbroken HSPU
*If you can do 10 Strict to Ground add 45lb plate
and continue to increase the depth until paralletes

Max Unbroken Bar MU

CrossFit Athlete Priority: WOD + Choose Any based on Quality Time
Competitor Program Priority: WOD + Choose Any based on Quality Time
* You can do some of these test at home to allow for adequate rest or go to a track. We want to do our best to test all of these. Post your results on each individual WOD.
View Comments and Scores
CrossFit Athlete Priority: WOD / B
Competitor Program Priority: B&R/W + Choose TS or B based on Quality Time

WOD (W):
Partner WOD
12 min AMRAP
7 DB Thruster (35-55/25-45)
6 Burpee
5 DB Snatch (5 Each Arm)
Rest 2 mins
4 mins
ASFAP - WheelBarrow - 10reps

B&R:
1-1-1-1 Hang Snatch
1-1-1-1 Snatch

Broken(B):
AMRAP - FreeStanding HSPU (start from extended position)
then
HandStand Holds Practice for 5 mins

The Suck(TS):
2k Row
30cal Assault
View Comments and Scores
6 rds
2 Rope Climbs (18/16)
25 PushUps
12 Strict PullUp
View Comments and Scores
Virtual Tour