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FREE INTRO CLASS


you can do this

ELEMENTS


getting started

CROSSFIT


strength, speed, stamina

COMMUNITY


working together

CONSTANTLY VARIED


functional movement

COMPETITION


setting goals

Latest News

  • Wednesday WOD 7-1-15

    A. 3 min of Jumping Rope Then 2 sets 5 Bridges 12 Push up to Pike 12 Wide Pull ups ( use easy band ) B. 1. Bench Press 7×3 @75% of new TM 2. EMOM for 9 min 1st min 10 Yates Rows 2nd min 10 Plate Raises 3rd min Rest C. 3 Thrusters

  • Tuesday WOD 6-30-15

    A. 500m Row Then 2 sets of Snatch Complex B. Snatch EMOM for 12 min ( work up to a heavy weight) C. 3 Rounds 100ft Zercher Sandbag carry 100ft Farmers Carry Rest as needed Then 3×10-15 banded reverse sit ups