An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Kannon Ball WOD for Lennox Gastaut Day

Saturday, November 1st from 8:30 to 11:30a we will be hosting the KannonBall WOD for Lennox Gastaut Syndrome awarness. You may donate by either going to or a cash or check donation at the gym.

Friday, October 31, 2014

Friday 141031

In 7minutes complete as many rounds of this Ascending Ladder
Deadlift (men 225lbs/women 155lbs)
Handstand Push-ups
-Rest 5min-
In 7minutes complete as many rounds of this Ascending Ladder
Power Clean (men 155lbs/women 95lbs)
Pistols, alternating legs

Thursday, October 30, 2014

Thursday 141030

Every minute on the minute for 20 minutes
Odd: 5 Back Squat (men: 225lbs/women: 135)
Even: 7 Ring Dips
-Rest 5min-
For Time
Row 300m
15 Kettlebell Swings
20 Burpees
15 Kettlebell Swings
Row 300m
*This should be a 100% sprint*
Men use a 55lb KB. Women use a 35lb KB.

Wednesday, October 29, 2014

Wednesday 141029

For Time
150 Wall Balls (men: 20lbs/women: 14lbs)
With remaining time:
Stretch or work on a weakness (double unders, Kipping, muscle ups, flexibility, etc.)

Tuesday, October 28, 2014

Tuesday 141028

Power Snatch EMOM
5 reps every minute for 5 minutes
Rest 1 minute
4 reps every minute for 5minutes
Rest 1minute
3 reps every minute for 5 minutes
Rest 1 minute
2 reps every minute for 5 minutes
Rest 1 minutes
1 rep every 30 seconds for 5 minutes
Start light. Increase weight every 5 minutes

Monday, October 27, 2014

Monday 141027

WOD 1:
Every minute on the minute for 10 minutes alternate between
10 Chest To Bar Pull-ups
10 Sumo Dead-lift High Pulls (men 75lbs/women 55lbs)
For Time:
Row 3,000 meters

Saturday, October 25, 2014

Saturday 141025

For Time:
50 Kettlebell Swings (men 55lbs/women 35lbs)
Three Rounds of:
Run 200 meters
15 Push Jerk (men 115lbs/women 85lbs)
10 Lateral Bar Jump Burpees

Friday, October 24, 2014

Friday 141024

For Time:
21-15-9 rep rounds
Overhead Squats (men 115lbs/women 85lbs)
Toes To Bar

Thursday, October 23, 2014

Thursday 141023

15 minutes to establish a 1RM Hang Power Clean & Jerk.
Three Rounds For Time
10 Strict Chest To Bar Pull-ups
9 Front Squats @ 70% of 1RM
30 Burpees

Wednesday, October 22, 2014

Wednesday 141022

Fractured Fran
21 Thrusters (men 95lbs/women 65lbs)
21 Pull-ups
Rest 2 minutes
15 Thruster (men 95lbs/women 65lbs)
15 Pull-ups
Rest 2 minutes
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups

Tuesday, October 21, 2014

Tuesday 141021

Back Squat
5 reps @ 60%
3 reps @ 70%
2 reps @ 80%
2 reps @ 90 %
1 rep @ 95 %
1 rep @ 103%
Yep, we're looking for a new 1RM back squat
In 12 minutes complete as many rounds as possible of the following:
20 Steps Single Arm Kettlebell Walking Lunge, right. (men 55lb KB/women 35lb KB)
20 Toes To Bar
20 Steps Single Arm Kettlebell Walking Lunge, left.(men 55lb KB/women 35lb KB)
20 Push Press (men 95lbs/women 65lbs)