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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.

Athlete of the Month

Donte Villery
WODs
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.
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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
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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
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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.
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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)
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1 RM Bench Press

*Grip Thumbs On the Smooth
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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.
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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
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CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD + Choose B&R or B based on Quality Time

WOD (W):
Barbie

7 min AMRAP
3 DeadLift (225-275 /155-205)
11 Cal Row

rest 3 mins

7 min AMRAP
11 Power Cleans (135/95)
19 Box Jumps

Birthday Buyout:
5 mins As many as possible up to
77 WB Situps (20/14)

B&R:
10 x 50m Farmers Carry
*1min rest between sets
*Choose a Weight that can be unbroken most rounds

Broken(B):
Death By HSPU
*Every 30 seconds
**Chose depth that is challenging



Happy Birthday to:
Heather McWhirter

Happy CrossFit Strong Anniversary to:
Casey Crenshaw
Bradley Kober
View Comments and Scores
CrossFit Athlete Priority: B/WOD
Competitor Program Priority: B/WOD + Choose B&R + TS based on Quality Time

WOD (W):
26 Front Rack lunges (135/95)
55 Air Squats
26 Burpees
55 WallBalls
26 Push Jerk (135/95)
55 Double Unders
26 Front Rack Lunges

B&R:
Clean 3-3-3-3
AMRAP @ 55% (Touch N Go)

Broken(B):
PullUp Pyramid (PP)
5-10-15-20-25-20-15-10
Work on resting as little as possible. Find your max for unbroken sets. if you break on 20, then try to do 25 in 2 sets and work your way back down.

The Suck(TS):
Tabata ROW
then
1 Attempt AMRAP thruster (95/65)
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R + Choose B2 or B based on Quality Time

WOD (W):
EMTOM - 10
1st - Heavy Hang Pwr Snatch
2nd - 50 Double Unders
*Post Load to Comments
Rest 5

AMRAP 10
2.4.6.8.10...
Toes 2 Bar
3 Power Snatch (115-155/75-115)
*Post Reps as score
B&R:
BackSquat - High Bar
3-3-3-3-3
Rest as long as needed between sets
AMRAP @ 70% of 3rm

Broken(B):
Muscle Up Test
MisFit Muscle-up Test” 1-2-3-4-5-6-7-6-5-4-3-2-1
Sets must be unbroken.

Broken(B2):
200m Row
2.4.6.4.2 PushJerk (185-225/125-155)
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/WOD + Choose B or TS based on Quality Time

WOD (W):
Birthday Buy-In: 1978m Row

14 - Front Squat (135-185/95-135)
11 - Push Press (135-185/95-135)
36 - Knees to Elbow
14 - Front Squat (95-135/65-95)
11 - PushPress (95-135/65-95)
36 - OH Lunge Steps (95-135/65-95)


B&R:
1-1-1-1 Clean Complex
(Hang Clean - Clean - Jerk)

Broken(B):
5-10-15-20-25-30-....DoubleUnders Unbroken
Work up the ladder for unbroken reps. Do 5. Then start over and do 10. Go for 5 minutes.
Rest 2 minutes
1-2-3-4-5-6-7 Strict MuscleUps (Unbroken)
If you can go higher, go until failure. Rest as needed between sets.

The Suck(TS):
Tabata Assault
rest 5mins
Tabata Assault

Happy Birthday to:
Brian Purcell

Happy CrossFit Strong Anniversary to:
Buck Eskew - 3
David Burford - 300years
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest
WOD (W):
7 Rds
3 DeadLift (315-405/225-285)
4 Bar MuscleUps
25 DoubleUnders or 5 Triples

Happy CrossFit Strong Anniversary to:
Charlie Nguyen - 5
(These Bar MU's are for you
View Comments and Scores
CrossFit Athlete Priority: RM/WOD
Competitor Program Priority: RM/B&R + Choose WOD based on Quality Time

WOD (W):
Teams of 4
15 Min AMRAP
200m Row
KB Swings
DB Jerks
Rest
*The Row Controls the Rotation

B&R:
2-2-2-2 DeadLift
*5 Secon Lowers
3-3-3-3 DeadLift standing on plates
10-10 Spead DeadLifts
*Use a weight that you that you can handle properly for 10 reps FAST.

RepMax (RM):
Deficit Strict HSPU in 1 Attempt
rest 2 mins
Deficit KippingHSPU in 1 Attempt
Rest 2 mins
Strict HSPU in 1 Attempt
Rest 2 mins
Kipping HSPU in 1 Attempt

Happy Birthday to:
Karen Robison
Happy CrossFit Strong Anniversary to:
Neal Staab
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/TS + Choose B&R based on Quality Time

WOD (W):
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

B&R:
8 rd
1 min - 1 Behind the neck Jerk
2 min - 2 Legless Rope Climbs (15 ft)
3 min - Rest


The Suck(TS):
"10-15-20-25-20-15-10 Assault Calories
Rest 60 Seconds"


Happy CrossFit Strong Anniversary to:
Scott Armentor
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R + Choose B based on Quality Time

WOD (W): Happy Birthday Brett
BuyIn 73 Double Unders

4 rds
11 Toes 2 Bar
11 Pwr Clean and Jerk (95-135/65-95)
9 Pistols Alternating
*41 OHS(same weight)within those 3rd in any amt of reps or order


B&R:
Squatting Fire
5BS @ ~75% no pause
Rest 2 mins
4BS @ ~80% - 2 Sec Pause
Rest 3 mins
3BS @ ~85% - no Pause
Rest 5 mins and Repeat @ 80/85/90 & No Pause
*Make Sure you increase weight from 10/20/14

Broken (B):
Emotm 20
1st - Freestanding HSPU's
2nd - Strict C2B (amrap)
3rd - 20 cal Row
4th - rest
*Start at heavy load and try to maintain. If it is too easy add weight. Don't fail.
*Score is total c2b

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

WOD (W): Happy Birthday LEAH!!!!
Hard Core
AMRAP - 28mins
28 WallBalls (20-25/14-20)
9 Burpee Box JumpOvers (24/20)
11 Hang Power Clean (Increasing Load Each Round)
28 Double Unders or 9 Triple Unders
Choose A Ladder!
Burnt Hands Guys (115/135/155/185/205)
Burnt Hands Girls (75/95/115/135/155)
Nose Bleed Guys (155/185/205/225)
Nose Bleed Girls (115/135/155/175)
B&R:
Every 2 mins for 8 rds
2 Front Squat - 3 second down / 3 Sec hold
Rest 4 mins
Every minute @ 60% of 2 FS above
3 second down / Speed out of the hole (work on explosive power, choose a weight that you can handle)

The Suck(TS):
Pick a weakness and quit being weak! Practice!

Happy Birthday to:
Eddie Commender
Andrew Dugan
Leah Maddox (9th)
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest and Mobility

WOD (W):
1600m Row
40-30-20
KB Swings
10-15-20
Strict Press (95-135/65-95)
BuyOut:
15 Suicide Runs
10m-20m

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

WOD (W):
5 min AMRAP
7 C2B
7 HSPU

-Rest1 min-

3min AMRAP
Power Snatches (115-135/75-95)

- Rest 1 min -
5min AMRAP
10 PullUp
10 PushUp

B&R:
EMOM: 20 min
1st - 20 Cal Row
2nd- 2 Power Cleans
3rd- 10 Triples or 30 double unders
4th - Rest 1 min
*Heavy And Reset Each Clean
Rest and Find Heaviest OH Lunge with Axle Bar from the ground

Broken(B):
AMRAP - 12
30ft Unbroken HandStand Walk
1 Legless Rope Climb (18)
*Everytime You Break - Slap Yourself! Working on unbroken walks. Give yourself a penalty after the wod. Keep track. Get better

Happy CrossFit Strong Anniversary to:
Mark Rocha - 2
Clint Poole - 1
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/B + Choose WOD or TS based on Quality Time

WOD (W):
1-1-1 Hang Squat Clean
1-1-1 Squat Clean

For Time:
15-12-9
Man Makers
40m DB BearCrawl


B&R:
1-1-1-1 (moderate Heavy)
2 Position Clean (Mid Thigh/Below Knees)
*Start Mid Thigh then go below the knee.
Then find
Find a Heavy near 1 rm Power Clean


Broken(B):
6-4-2-4
Bar Muscle Up
Thruster (185-225/130-155)

The Suck(TS):
"6 x 50m Backward Sprints
*Equal Rest
2 x 200m Sprints

Happy CrossFit Strong Anniversary to:
Gabriela Norton
Adam Norton
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority:B&R + Choose WOD or TS based on Quality Time

WOD (W):
I go - You go
10 rds
10 Burpees
5 DeadLift
10 AirSquats
*Partner A does 10 Burpee / Partner B does 10 Burpee
*Partner A does 5 DeadLift / Partner B does 5 DeadLift
*Partner A does 10 AirSquats / Partner A does 10 AirSquats

B&R:
4rds
1 Heavy OHS (1min Rest)
1 Heavy OHS
AMRAP t2B
Rest 2.5 mins

The Suck(TS):
5rds
1min Max Calories AirDyne
Rest 30 secs
1 min Max Calorie Row
Rest 30 secs

Happy Birthday to:
Krista Wagner
Rob Dreiling
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R + Choose WOD or B based on Quality Time

WOD (W):
8 rds
250m Row
30 Sec Rest
rest 2 mins
6 Barbell Burpees
5-4-3-2-1 - Power Clean (185-225/135-155)
25 Double Unders

B&R:
BackSquat 3x2 / 3x1 / AMRAP @~70% of 1rm

Broken(B):
5 rds
10 GHD Situp
10 T2B
*Rest as needed to ensure sets are unbroken


Happy Birthday to:
Jorge Valdex

Happy CrossFit Strong Anniversary to:
Steven Weber - 1 (1st)
Jodi Erwin -4 (1st)
Aaron Patel - 3 (1st)
Angie Harrington - 3 (1st)
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest Day

WOD (W): Deep South Shoot
Team WOD 4 : "Grip It & Rip It"
Team RX:
60 Cal Row
50 Box Jump Over 30/24"
40 Chest to Bar Pull-ups
30 Shoulder to Over Head 155/105 lb
40 Chest to Bar Pull-ups
50 Box Jump Overs 30/24"
60 Cal Row


•Co-Ed RX Teams will jump on 24" box & have 2 bars for Shoulder to Over Head. •Co-Ed Scaled Teams will have 14lb Wall Balls, jump on 20" Box & have 2 bars for Shoulder to Over Head.
•Split between partners as needed, one partner working at a time.
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD + B

WOD (W):
Ladder 20.19.18.17...11
KB Swing (1.5/1.0)
250m Run
Ring Dips
250 Run
**Do KB (10.19.18...11) and Ring Dips (10.9.8.7..1) as a Ladder. Finish on the Run

Super RX:
Ladder 20.19.18.17...11
KB Swing (2.0/1.5)
400m Run
Ring Dips (20.19.18.17.16...11)
400 Run


Broken(B):
Weighted Pullup Ladder 8.7.6.5.4.3.2.1 (not for time)
then
1min on 2 min off for 6 rds
AMRAP Ring MuscleUp and Bar MuscleUp
**Alternate between Ring and Bar

Happy Birthday to:
Mark Allen
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