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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
WOD (W):
5rds
3 DL (185-205/135-155)
2 hang squat cleans
1 jerks
run 200m
Rest 1 min

B&R:
Both:3 sets of 3 front squats 5 seconds down 3 second pause 1 second up

Broken(B):
10x1 Snatch Complex (Working to Heavy Single / Start around 75% of 1 RM)
Complex = Power Snatch --> Snatch

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B + Choose B&R based on Quality Time
View Comments and Scores
WOD (W):
400m Front rack Walk@ 155-185/115-135

B&R:
Beef: 5 sets of 1 Pwr clean 1 shoulder press, 1 push press, 1 push jerk, 1 split jerk
Ribs: 5 sets of 1 power clean, 1 push press, 1 push jerk, split jerk

Both: 5 sets of 1 squat clean, 1 push jerk, 1 split jerk

Broken(B):
8rd
30 Sec Hip Ext Hold (45/25)
10 t2B Unbroken
*3 Burpees for break

RepMax (RM):
8RM LowBar BackSquat

CrossFit Athlete Priority: B/WOD
Competitor Program Priority: B&R/RM + Choose B or W based on Quality Time
View Comments and Scores
WOD (W):
50 WallBalls / 10 Burpee / 10 Ft HS Walk
40 WallBalls / 15 Burpees / 20 FT HS Walk
30 WallBalls / 20 Burpees / 30 Ft HS Walk
Scale Bear Crawl x 5 Feet

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

Ribs - 1-1-1-1 Muscle Clean (30sec btwn sets)
2-2-2 Clean Complex
*Clean Complex - Hang Power Clean / Below Knee Clean

Broken(B):
EMOTM - 14mins
1st Min: 2 Skin the cats + 2 Strict MU
2nd Min 3 Pushups W/ 15 Sec Holds at top


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