Slide background
Click to view the video

Virtual Tour

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

Joaquin Martinez
WODs
WOD (W):
EMOTM - 24 Mins
1st min - Strict Ring Dips
2nd Min - 10 Burpees to 9'ft
3rd Min - 1 Hang Squat Clean - 1 Squat Clean - 1 Jerk (unbroken)
4th Min - Rest
*Pick a number for dips and stick with it.
Try to Do More Than 6-8-14
*Post heaviest Load for Olympic Complex

B&R:
5 x 3 BackSquat + 3 Front Squat
Straight into Front Squat
*rest 2 min between sets

Broken(B):
3 Rds
25 Hip Ext
25 GHD Situp

The Suck(TS):
8 rds
200m sprint
*Rest equal time
*Use Iphone with lap function


CrossFit Athlete Priority: WOD/B&R
Competitor Program Priority: B&R/WOD + Choose B or TS based on Quality Time
View Comments and Scores
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
View Comments and Scores
"75 Sit Up Buy In
3 Rounds:
8 MU
15 Power Cleans ( 135-155/ 95-115)
75 sit up buy out"


EDIT TEST
View Comments and Scores
CrossFit Total - The order for performing the three lifts will be squat,
press, and then deadlift.
View Comments and Scores
Chipper
PartA
30 Calorie Row
30 WallBall (20/14)
30 Grnd to Shldr (135/95)
30 T2B
30 Burpee to 6" Target
30 Box Jumps (30/24)
View Comments and Scores
Endurance
1500m ROW

Make Up Anything Missed
View Comments and Scores
WOD: "FRAN"
21-15-9
Thrusters (95/65)
Pull-Ups
View Comments and Scores
Rep Maxes (Olympic)
Clean & Jerk (Continue Clean if Jerk fails)

WOD
Amanda Or Fran
*If you can go RX on Amanda that is your WOD, if not pick Fran
View Comments and Scores
"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

- Tribute to Amanda Miller
View Comments and Scores
1 RM Squat Clean & Jerk (continue finding 1rm clean after jerk failure)
View Comments and Scores
Rep Maxes (Endurance)
400m Run
30 Calories Assault

Rep Maxes (Gymnastics)
Max Unbroke MuscleUps
Max Distance HS Walk - 3 attemps
Max Rope Climbs in 1 min (18ft)

Rep Maxes (Olympic)
1RM Snatch
1RM OHS

Anniversary-
Traci Wilson - 1
View Comments and Scores
Heavy Hammer
Three rounds, each for time, of:
185/135 pound Power clean, 5 reps
185/135 pound Front squat, 10 reps
185/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
*15 minute time cap
View Comments and Scores
1 RM Bench Press

*Grip Thumbs On the Smooth
View Comments and Scores
Max Unbroken HSPU
*If you can do 10 Strict to Ground add 45lb plate
and continue to increase the depth until paralletes (Add to notes if they were to ground, plate, etc)
View Comments and Scores
Heavy Hammer
Three rounds, each for time, of:
185/135 pound Power clean, 5 reps
185/135 pound Front squat, 10 reps
185/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
*15 minute time cap

Rep Maxes (Strength)
Hypoxic KB Swings (1.5/1.0)
1rm Benchpress

Rep Maxes (Gymnastics)
Max Unbroken HSPU
*If you can do 10 Strict to Ground add 45lb plate
and continue to increase the depth until paralletes

Max Unbroken Bar MU

CrossFit Athlete Priority: WOD + Choose Any based on Quality Time
Competitor Program Priority: WOD + Choose Any based on Quality Time
* You can do some of these test at home to allow for adequate rest or go to a track. We want to do our best to test all of these. Post your results on each individual WOD.

Happy Birthday to:
Neal Staab (Birthday Wod 30th)

Happy CrossFit Strong Anniversary to:
Jake Thompson - 4
Bett Maxedon - 4
Paul Fisher - 4
Kenneth English - 1
Brent Knuson - 1
View Comments and Scores
AMRAP - Hypoxic KB Swings (1.5/1.0)

1 Breath = 1 Swing
1 Breath = 2 Swings
1 Breath = 3 Swings
Continue until unable to perform X swings in 1 breath. Movement and Breath start at the bottom of the swing. Breath must be held prior to upward swing of the KB.
View Comments and Scores
WOD (W):
60 Calorie Row
50 DB Snatch (L+R=2) (35-45/20-30)
40 PullUps
30 HSPU
20 Burpee
10 MuscleUps


B&R:
BenchPress
5-5-5 @ 80% perceived Effort
BackSquat
5-5-5 @ 80% perceived Effort

The Suck (TS)
4 rds
Row 300m
Run 300m
50 Double Unders


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

Happy Birthday to:
Steven Johnson

Happy CrossFit Strong Anniversary to:
Paul Link - 3
View Comments and Scores
WOD (W):
8 rounds of:
Run 400 meters
Rest 90 seconds
*Mainsite



CrossFit Athlete Priority: WOD
Competitor Program Priority: Active Rest

Happy Birthday to:
Lauren Dysert
Varun Bhagat
View Comments and Scores
WOD (W):
For Reps: 8 Mins to complete each Set/Rest Remaining Time)
Set 1
91 Double Unders
91 WallBalls
91 Double Unders

Set 2
20 Knees 2 Elbow
20 Clean & Jerk (155/115)
20 Toes 2 Bar
20 Clean & Jerk (155/115)

Set 3
AMRAP final 8min
8 Front Rack Lunges (155/115) (L+R=2)
8 Lateral Barbell Burpee


CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD

Happy Birthday to:
Justin Murphy
Chris Hernandez

Happy CrossFit Strong Anniversary to:
Curt Crofford - 2 years
Kevin Jackson - 2 Years
View Comments and Scores
WOD (W):
Partner WOD AMRAP 10mins
Partner A does 1 RD / Partner B rests. Then Switch
8 KB Swing
8 HSPU (Scale Pushup)
8 Burpee

Broken(B):
Hang Clean
5x3 - Work on position lowering bar from the rack to the ground. Try to mirror up and down. 75% perceived Effort
*We are recovering our bodies this week for our testing week starting next Monday. Let your bodies recover.


CrossFit Athlete Priority: B / WOD
Competitor Program Priority: B / WOD
View Comments and Scores
We will have a light week as we prepare for our test week starting next monday. We can use this time to work on recovery and rehab.

WOD (W):
Bell
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps



Broken(B):
10 mins of Freestand HS HOLD to HSPU
then
Try for 3 sets of PushUp Complex (thank you Sean Lind 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
5Elbow Dips ( In stretched out inch Worm Position)
5 Regular Push-ups



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

We want to say Happy Birthday to:
Mellkam Gezahan

Happy STRONG Anniversary:
Heather McWhirter - 4years
Freedom Ha - 1year
View Comments and Scores
WOD (W):
1000m Row
9-6-3-6-9
Overhead Squat (155-185/115-135)
20ft HandStand Walk
35 Double Unders


Broken(B):
EMOTM -- 10mins
10 HSPU
*extra 30 sec rest every other round

The Suck(TS):
Tabata Assault with no hands

RepMax (RM):
8RM LowBar BackSquat
8RM Press (With Pause between Reps)
Increase from 7.29.14

CrossFit Athlete Priority: WOD/TS
Competitor Program Priority: RM/WOD + Choose TS or B based on Quality Time
View Comments and Scores
4 rds
3min AMRAP
8 DB Push Jerk
6 Hang DB Clean
4 Burpee
Rest 1 Min
BuyOut
3 min AMRAP
DB Renegade ROW
View Comments and Scores
WOD (W):
5rds
400m SandBag Run (45/25)
12 T2B
5 MuscleUps

B&R:
3 min emom
2 power cleans ->1 full clean @70%
3 min emom
2 push jerks ->1 split jerks
3 mins
1 power clean ->1 full cleans @80%
3 min emom
1 push jerk ->1 split jerk
3 min emom
1 full clean @90%
3 min emom
1 split jerk"


Broken(B):
5rds - NOT FOR TIME
3 Dip Complexes
3 5 sec C2B Holds (use assistance if needed but make it count)
3 Pistols w/ DB on Shoulder (L+R =2)
*Hold Top of Dip 5 Secs / Bottom Dip for 5 secs =1"


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