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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
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
WOD (W):
12-9-6
Thrusters (135-155/95-115)
DB renegade row (35/20)
*200m DB farmer carry after each round


B&R:
DB Split Jerk - Each Arm - 3-3-3-3
Split Jerk 4-4-4-4 from the Blocks
OH Lunge - 2-2-2-2


Broken(B):
"EMOTM 20mins
1st - Free Standing HSPU
2nd - Strict HSPU
3rd - Strict Muscle Ups
4th - Recover
*Pick a number and stick to it."

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

Happy CrossFit Strong Anniversary to:
Arianne Rhea - 1
View Comments and Scores
WOD (W):
4 rds
2mins max
Sprint 200m
20 KB Swings (1.5-2.0/1.0-1.5)
*10 Burpee for Dropping KB
*Rest 1 mins"


B&R:
2-2-2-2 Press/ 2-2-2 push press
*Straight Sets. Start with Heaviest Weight from 8/6/14
*Post Load to Comments

CrossFit Athlete Priority: B&R/WOD
Competitor Program Priority: B&R/WOD

Happy Birthday to:
Erin Stone
View Comments and Scores
WOD (W):
3rds of:
AMRAP - 8min
Teams of 3 (Congo Style)
8 Cal Row
10 WallBalls
10 PullUps
8 burpee
rest 2 mins
Start where you left off.

Broken(B):
5 rounds Not for time of:
10 strict handstand push-ups
20 GHD sit-ups


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B

Happy CrossFit Strong Anniversary to:
Luke Shagets - 1
View Comments and Scores
WOD (W):
5rds
10 Deadlift (185-225/135-165)
200m Run
5 Power Cleans (185-225/135-165)
200m Run

B&R:
1-1-1-1 - Hang Pwr Snatch
1-1-1-1 - Power Snatch

The Suck(TS):
6rds
30 on 30 off
Row
Assault
*Maintain Max Calories

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

Happy CrossFit Strong Anniversary to:
Ilsa Dontes -1
View Comments and Scores
WOD
20 min AMRAP:
Increasing Ladder: 2-4-6-8-10...
2 OH Squat (135-155/95-115)
2 shoulder to overhead
100m Run
*Every break on barbell=complete 10 pushups

Broken:
800m sled drag (180/90)
*Top of minute=complete 10 lunges

Athlete Priority: WOD
Competitor Priority: WOD/Broken
View Comments and Scores
WOD (W):
Cabrini WOD
Birthday Present (1x)
100m Run
70 Double Unders
44 Burpee

2 Rounds of:
100m run
10 Hang to overhead (115-155/75-115)
100m Run
10 Thrusters (115-155/75-115)
100m Run


Birthday Surprise(1x)
100m Run
70 Double Unders
44 Burpee

B&R:
DB Split Jerk - Each Arm - 2-2-2-2
Split Jerk 4-4-4-4
OH Lunge - 2-2-2-2

Broken(B):
10 mins of Freestand HS HOLD to HSPU
Try for 3 sets of PushUp Complex (thank you Sean Ling and CF Gymnastics) http://youtu.be/Qz_cUi4ly54
After each set rest approximately 1-2 minutes to allow recovery. The sequence will be:

5 Regular Push-up ( Hands Shoulder distance )
5 Wide Push-up ( one hand distance away)
5 Regular Push-up
5 Staggered Push-ups ( 1 hand distance in front, opposite behind and hand turned around)
5 Regular Push-up
5 Staggered Push-up ( 1 hand distance in front, opposite behind and hand turned around)
5 Regular Push-up
5 Diamond Push-up ( index Finger & Thumb touching)
5 Regular Push-up
5 Elbow Dips ( In stretched out inch Worm Position)
5 Regular Push-ups




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

Happy Birthday to:
Cabrini Scott
View Comments and Scores
WOD (W):
10.9.8...3.2.1
Strict Ring Dips
KB Swing
Box Jump (24/20)

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest

Happy Birthday to:
Brian Lynch

Happy CrossFit Strong Anniversary to:
Jason Billingsley - 2
View Comments and Scores
WOD (W):
30min AMRAP
800m Run
Grace
800m Run
Karen
800m Run
Randy
*Runs count 20 reps


Broken(B):
4rds
3 Skin The Cats
10 HSPU (2 Count Hold top)
5 PullOvers
5 Burpee to 9'

The Suck(TS):
20 100m rows
Work/ Rest 1:1



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

Happy CrossFit Strong Anniversary to:
Mark Allen - 1
View Comments and Scores
WOD (W):
4 rounds:
3 Shoulder to Overhead (185-225/135- 155)
6 DB burpee box step overs (35-45/20-35)
9 DB weighted pistol squat (35-45/20-35)

B&R:
SuperSet
2-2-2-2 Strict Press - 3 sec Hold at top
2-2-2-2 Bench Press (Close Grip)
2mins rest between sets

Broken(B):
3-3-3 Hang Snatch High Pull
3-3-3 Snatch Pull
3-3-3 Hang Snatch
3-3-3 Snatch
*Touch N. Go
*Use Straps


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


Happy CrossFit Strong Anniversary to:
Natalie Phillips - 4
View Comments and Scores
WOD (W):
For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute

B&R:
Back squat right into Front squat:
7x3BS/3FS
*rest 2 min between sets
**Use two bars

Broken(B):
5mins to complete:
30 BB Burpee
AMRAP - Power Snatch (95-135/65-95)

The Suck(TS):
Prowler Push - Low
5rds
50m
10 Front Rack DB Box StepUps
*Not for Time - Rest As Needed

CrossFit Athlete Priority: WOD/B
Competitor Program Priority: B&R/W + Choose B or TS based on Quality Time
View Comments and Scores
WOD (W):
5min time Cap
800m Run
25 Pullups
25 Burpees to Bar

5 Min Cap
500m Row
25 DB Thrusters (45/30)
25 DB Snatch (L+R=2)

5 Min Cap
100 Double Unders
25 KettleBell Swings
25 1Arm OH Lungs (Alternate Arms as needed)(AMRAP remaining Time)
*Rest remaining time of 5mins. Score is total reps Completed.

Broken(B):
Hang Snatch High Pull
Snatch DeadLift
1-1-1-1 - Snatch Complex
1 Squat Snatch - 1 OverHead Squat

The Suck(TS):
8 rds
30 On - 30 Off
Row
Assault

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

Happy Birthday to:
Daniel Ayenew

Happy CrossFit Strong Anniversary to:
Steve Johnson - 2
View Comments and Scores
WOD (W):
2.4.6.8.10
DeadLift (275-315/195-225)
100/100/200/200/400 run

Broken(B):
Death By t2b
Start at a number that you think you can get 10 plus rounds. Death by is done with 1rep the 1st mins, 2 reps the 2nd….

CrossFit Athlete Priority: B/WOD
Competitor Program Priority: Rest
View Comments and Scores
WOD (W):
Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments. --If You fail on any load, you must lower the weight or rest to complete that round. No time limit.

B&R:
DB Split Jerk - Each Arm - 3-3-3-3
Split Jerk 4-4-4-4
OH Lunge - 2-2-2-2

The Suck(TS):
5rds
50m Sled Sprint
50m Sled Backward Pull
Rest 1min
In the street please
Compare to 6.16.14



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

Happy Birthday to:
Arianne Rhea

Happy CrossFit Strong Anniversary to:
Ramakrishna Chebrolu - 1
View Comments and Scores
WOD (W):
Happy Birthday Pa'Shun Durand
For you, we did a Partner WOD:
4rds for entering the 40's ;)
1mins Max Burpee
1min Max AirSquat
1min Max HR Pushups
Partner A goes 1min then partner b does 1 mins. Then A does next mvmt….b does next movement…

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

Broken(B):
5 Rds - Not For Time
30 Sec L-Sits
10 Bent Over DB Row
10 Weighted Box StepUps"

The Suck(TS):
For time
1000m
Rest 2mins
800m Run

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

Happy CrossFit Strong Anniversary to:
Ryan Thompson - 1
Joshua Beltran - 2
View Comments and Scores
WOD (W):
Shelby's Birthday WOD
80 WallBalls (25/20) 10foot/9foot
*Every Break - 1rd of
9 MU
9 Power Cleans (185-225/135-155)
21 HRBFB
--buyout
80 Double Unders
*HandReleaseBarFacingBurpee
*30min Time Cap

B&R:
EMOTM - 20min
1st 5 PushPress->3 Push Jerk
2nd 30-50 Feet HS Walk
3rd Minute - 12 Cal Row

Broken(B):
3-3-3 Hang Snatch High Pull
3-3-3 Snatch Pull
3-3-3 Hang Snatch
3-3-3 Snatch
*Touch N. Go
*Use Straps



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

Happy Birthday to:
Jeremy Orosco
PaShun Durand
Shelby Boyuls
Christy Jenkins

Happy CrossFit Strong Anniversary to:
Andrew Flanagan - 3
Chris ONeill - 3
View Comments and Scores
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