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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

I cannot even describe in my words how much I have changed since January, I lost 39 pounds so far.
WODs
"Glen"

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
View Comments and Scores
WOD (W):
CrossFit BaseBall - 7 Innings
Field- Cindy
Hitting - Pwr Snatch (95/65)

*Each athlete will start the inning with 15 Double Unders. One Athlete will AMRAP Pwr Snatch during the time it takes his/her partner to complete 1 rd of Cindy. The athletes will then switch and that signifies the end of the inning. Score is calculated by total Pwr Snatches

B&R:
5x3 SOTS Press
https://www.youtube.com/watch?v=nw9k086aXLk

Broken(B):
NOT for Time
3 Rds
20 Sec L-Sit
3 Legless Rope
10 Strict Dips / 6 Ladies"


CrossFit Athlete Priority: W
Competitor Program Priority: W/B/B&R
View Comments and Scores
WOD (W):
AMRAP 5 Mins
6 Thruster (95/65)
6 BarBell Burpee
Rest 2 Mins
AMRAP 5 Mins
5 Thrusters (115/75)
5 Barbell Burpee
Rest 2 Mins
AMRAP 10 Mins
4 Thrusters (135/95)
150m Run

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest
View Comments and Scores
WOD (W):
5 – 8 – 10
MuscleUps
DeadLift (365-405/255-285)

B&R:
Squatting Fire
4BS @85% of 1rm
Rest 45 seconds
4BS @ 85%
Rest 30 seconds
5BS @ 90%
Rest 5 mins and Repeat @ 90%-95%

Broken(B):
10 x 1 Split Jerks
*Increasing to heavy single


CrossFit Athlete Priority: B / WOD
Competitor Program Priority: B/WOD + Choose B&R based on Quality Time
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