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

WOD (W):Midwestern Sectionals WOD #1: "THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

B&R:
DeadLift 3-3-3-3
*Post Load to comments

Broken(B):
Death by Pullups or C2B
*Start at a reasonable number and increase by 2 reps every min. Work on Unbroken. Singles should be kept to a minimum

The Suck(TS):
AMRAP 8min
10 Cal Row
1 Legless Rope Climbs(18ft)
2 Bench Press
**If you were unable to do this Monday

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

WOD (W):
EMOTM - 10mins
2 Power Snatch or Squat Snatch
*Post load to comments
Rest 5 mins

3 rds for time:
65 double unders
5 Power Snatch
5 OH Snatch Grip Lunges
(L+R=1)

B&R:
Barbell Snatch Balance 3x10 (45/35)
Heaving Snatch Balance 4 x 1
OHS 5 x 1

https://www.youtube.com/watch?v=39nx2kxSw1c

The Suck(TS):
AMRAP 8min
10 Cal Row
1 Legless Rope Climbs(18ft)
2 Bench Press"

RepMax (RM):
2 Attempts @ Muscle Ups
View Comments and Scores
CrossFit Athlete Priority: WOD / B
Competitor Program Priority: B&R/TS + Choose WOD and B based on Quality Time

WOD (W):
25min AMRAP - Partner WOD
Triplet A:
10 Jumping Lunges (L+R=2)
25 Double Unders
5 Power Cleans (135-185/95-135)

vs

Couplet B:
25m Broad Jump
175m Sprint
*One Partner Works at a time
**Partner A does A then Partner B does B, then Partner A does B, then Partner B does A. Continue for 25m


B&R:
7 x 1 BackSquat
7 x 1 Jerk
*Rest 2 mins between Sets
**No belt until 5,6,7 try to maintain near 1rm across

Broken(B):
AMRAP 6 of Rope Climbs

The Suck(TS):
4 x 100m Sled Drag@waist with Front Rack


Happy CrossFit Strong Anniversary to:
Drew Broxson - 3 (25th)
View Comments and Scores
CrossFit Athlete Priority: WOD
Competitor Program Priority: Active Rest Day (Skill Work or Mobility for 1hr)

WOD (W):
15 Minutes of Skill Work "Squat Snatch"
~No more than 50% of 1RM
AMRAP 12mins
15 WallBalls (20-25/14-20)
15 Box Jumps (20" Everyone)
15 HR PushUps
View Comments and Scores
3 rds for time:
10 dead lift (155 lbs),
400m run,
25 smashball (25/16),
400m run,
10 kettle bell (1.5/1.0),
400m run
View Comments and Scores
Sweet Briar College

WOD (W):
Emotm 10
1 Thruster
Increasing weight

Rest 5 mins

15-20-10
PushJerks (95-135/65-95)
FrontSquat (95-135/65-95)
C2B

B&R:
5x1 Power Clean Complex
(1 Hang Power Clean / 1 Power Clean)

The Suck(TS):
100 KB Swings
*Every Break - 10 Box Jumps


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

Happy Birthday to:
Mac Blackham
View Comments and Scores
WOD (W):
WarmUp: 10 mins AMRAP - (warmup not for speed)
20 Double Unders / 10 Triple Unders
10 Static Dips
10 BB OHS (warmup as needed)
10 BB Hang Power Snatch

Workup to a Heavy Power Snatch
5 mins
75 PVC OHS Squat
AMRAP Pwr Snatch (95-135/65-95)
rest 2 mins
5mins
50 Burpees
AMRAP MuscleUps (Bar or Ring)
rest 2 mins
5mins
50 Toes 2 Bar
AMRAP Pwr Snatch (95-135/65-95
*Score is total Reps from each AMRAP

B&R:
Squatting Fire
5BS @75% no pause
Rest 30 seconds
4BS @ 80% - 2 Sec Pause
Rest 60 seconds
3BS @ 85% - no Pause
Rest 5 mins and Repeat @ 80/85/90 & No Pause

Broken(B):
4 Rds
15 GHD SitUps
2 Max Attempts of HS Walk Distance
*Rest as needed between rds. If you don't get at lease 100' total, your buyout is 100' HS Walk in as few attempts as possible.



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

Happy Birthday to:
Cory Hall
Brent Krumvieda
View Comments and Scores
WOD (W):
1500m Row
50 Deficit HSPU (45's)
1 Miles Run


Broken(B):
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able."

The Suck(TS):
800m Sled Drag with Belt
*Switch Forward/Backward Pull Every 30seconds



CrossFit Athlete Priority: WOD or B
Competitor Program Priority: W and/or B + Choose TS based on Quality Time
View Comments and Scores
WOD (W):
Find Heaviest Front Rack BB Lunge
(L+R=1)
Then Rest
4 Rds
75 Double Unders
5 Front Rack BB Lunge (approx 75% of Heavy)
300m Run
*Post Heaviest Load to comments

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest
View Comments and Scores
WOD (W):
Lynne
5 rds
Max Reps BW BenchPress
Max Reps PullUp
This is a superset. Go directly into Pullups. There is no set rest time between rds. Post load / reps / sets to comments

The Suck(TS):
Tabata Row straight into max Thrusters (95/65)
*absolutely no pausing or resting for thrusters


RepMax (RM):
5x5 Front Squat with 3 sec pause in the hole

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: WOD/RM + Choose TS based on Quality Time

Happy CrossFit Strong Anniversary to:
Jason Vanacour - 2
View Comments and Scores
WOD (W):
800m Run
3 rds
8 DeadLift (225-275/165-205)
10 Barbell Burpee
800m Run
50 WallBalls (20-25/14-20)

B&R:
3-3-3 Snatch DeadLift
3-3-3 Snatch High Pull
3-3-3 Sntach Balance
3-3-3 Snatch
*Use Straps

The Suck(TS):
30min Assault For Calories

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R + TS based on Quality Time
View Comments and Scores
WOD (W):
12-9-6-3-1
Split Jerk (155-185/115 - 135)
35 AirSquat


B&R:
ThenEMOTM 1-6
1st min -1 (1 Pwr Clean- 1 hang squat clean-1 Squat Clean)
EMOTM - 7 - 12 (Increase Weight)
1st Min - 1 of (1 Pwr Clean- 1 hang squat clean - 1 Squat Clean)

Broken(B):
8 Min AMRAP
10 T2B
2-4 Muscle Ups


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

Happy Birthday to:
Monica Garza

Happy CrossFit Strong Anniversary to:
Estela Reynoso
View Comments and Scores
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