Our Box

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The Facility:

We have a 18,500 sq. ft. facility (one of the largest in the country) that can accommodate our WOD's in any weather and any class size. This is NOT your average gym. We have tires, agility ladders, rings, resistance bands, ropes, rubber plates, barbells, kettle bells, pull up bars, concept II rowers & GHDs (glute ham developers). If the WODs do not warm you up, we have heaters to warm up our morning classes during the winter. And to cool you off, we have a Big A$$ Fan (literally, that’s what it’s called) with 12ft blades to help circulate air. We have 3 showers in each locker room with shelves to keep your stuff here so that you don’t have to lug it in every day!

In order to facilitate the different levels of fitness and knowledge of lifting, each athlete will be ranked based on this criteria. You status will determine which classes you can sign up for and when you can come and do the WOD's on your own.

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Status Levels of Crossfit Strong:

Each athlete will be categorized as follows:

  • Athlete:

    This is the introductory Level that we all have to go through, Once you do and show you can perform the following:

    - Squat
    - Front squat
    - Overhead Squat
    - Shoulder Press
    - Push Press
    - Push Jerk
    - Dead Lift
    - Sumo deadlift high pull
    - Medicine ball cleans

  • Intermediate As of 6/9/11:

    This will allow you to participate in all classes and you show the ability to demonstrate the skills necessary to complete the basic movements that will comprise each of the WOD's as prescribed by crosffitstrong.com.  Being Intermediate, you will need to accomplish the following 26 goals to become ADVANCED:

    Gymnastics
    - Push-Ups M=20 | W=10
    - Situps 65 in 2 mins
    - 100 Air Squats in 2mins
    - 25 GHD Situps with no pause
    - Rope Climb M = 2 Ascents @ 16ft | W = 1 Ascent @ 16ft (with feet)
    - Dips M=15 W=5
    - L-Sit M=30 Seconds | W=15 Seconds
    - Muscle Up M = 1 (Men Only)
    - Strict Pullups M=15 | W = 5 Kipping Pullups
    - HandStand Pushups - M = 2 | W = 1/2

    Lifting
    - Weighted Pullup M=1/3 x BW | W=1/5 x BW
    - Back Squat Body Weight
    - Deadlift: M=1 3/4 x bodyweight W=1 1/2 BW
    - Strict Press: 1/2 x bodyweight
    - Clean: 3/4 x bodyweight
    - OverHead Squat 2/3 BW
    - Snatch 1/2 BW
    - Thrusters M = 20 @ 95lbs. | W = 12 @ 65lbs.
    - American KB Swings M = 15 @ 2.0 Pood | W = 10 @ 1.5 Pood

    Endurance
    - 800m Run M = 3:20 Mins | W = 3:45 Mins
    - 1 Mile Run M = 7:30 Mins | W = 8:10 Mins
    - 500M Row M = 1:45 | W = 2:05
    - Chelsea: M=15 W=7 Rounds --- Every minute on the minute - 5 pull ups, 10 push ups, 15 squats
    - "Helen" M = 11:30 | W = 15:00
    - 15 Double Unders Unbroken


  • Advanced:

    Coming Soon