Prior to joining our CrossFit classes, everyone must participate in Foundations, a 3 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

Click here for more info.

What is CrossFit?

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.

Thursday
Apr172014

April 17, 2014

Workout of the Day

Warmup

2 sets:
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean
5 x Press
5 x Push Press
5 x Push Jerk

2 minutes Double Under practice b/w set

+

2 sets:
3 Power Clean + 1 Push Jerk

Build to starting weight for Part 1 
Starting weight should be moderate (60% 1RM Power Clean) 

Strength

Every 2 minutes for 20 minutes perform:
3 Power Cleans + 1 Push Jerk

Add weight every 2 sets (if successful)
If you fail or technique breaks down, stay at that weight
If you fail two sets in a row, lower the weight 

Conditioning

3 rounds for time:
100 Double Unders
15 Clean & Jerks (135/95)

There is a 10 minute time cap.  Scale accordingly.

Post max from Part 1 and time to comments.

Scaling

Double Unders 

  • Scale reps accordingly (max in 2 minutes)
  • Sub 200 Single Unders 

Clean & Jerk

  • Scale to 60-70% max from Part 1

Ryan B. bending bars

Tuesday
Apr152014

April 16, 2014

Workout of the Day

Warmup

Dynamic Warmup/Mobility (coach's choice)

+

8,6,4 Cal Row
8,6,4 Wall Ball
8,6,4 Burpee 

Training

4-8-12-16-20-16-12-8-4 reps for time:
Calorie Row 
Wall Ball (20/14)
Burpees

There is a 24 minute time cap.

Post time to comments. 

Carrie C, Mudman, Jess B…Spartans

Monday
Apr142014

April 15, 2014

Workout of the Day

Warmup

2 sets:
5 x RDL
5 x Good Morning
5 x Deadlift

Kipping HSPU Progression b/w sets

Strength

Deadlift
Buiild to a 1RM in 20 minutes

Set 1: 5 reps @ 60% 1RM
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 95%+
Set 6: 1 rep @ 100%+

Conditioning

For time:
2-4-6-8-10-8-6-4-2 Deadlifts (275/185)
2-4-6-8-10-8-6-4-2 Handstand Pushups

There is a 12 minute time cap on this workout.  Scale accordingly.

Post 1RM and time to comments.

Scaling

Deadlift 

  • Scale weight to 70% 1RM

HSPU 

  • Scale reps accordingly
  • Scale ROM
  • Sub Wall Climbs (1-2-3-4-5-4-3-2-1)

Anna Marie S. ready to crush the running leg of the New Orleans 70.3 mile Triathlon Relay

Sunday
Apr132014

April 14, 2014

Workout of the Day

Warmup

10 Front Squats 
Muscle Up/Pullup Progression
10 Front Squats 

Strength

Front Squat
Build to a 1RM in 20 minutes

Set 1: 5 reps @ 60% 1RM
Set 2: 3 reps @ 70%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 95%+
Set 6: 1 rep @ 100%+

Conditioning

For time:
2-4-6-8-10-8-6-4-2 Front Squats (185/135)
1-2-3-4-5-4-3-2-1 Muscle Ups

There is a 12 minute time cap on this workout.  Scale accordingly.

Post time to comments.

Scaling

Front Squats

  • Scale weight to 70% 1RM

Muscle Ups

  • Scale reps accordingly
  • Sub CTB/Regular Pullups (2-4-6-8-10-8-6-4-2 reps)
  • Sub Negatives (1-2-3-4-5-4-3-2-1 reps)
  • Sub 2 x Band Pullups
Saturday
Apr122014

April 13, 2014

Workout of the Day

"Mainsite Sunday"

CrossFit.com WOD from March 24, 2014:

"Jack"

AMRAP in 20 minutes:
10 Push Press (115/80)
10 KB Swings (24kg/16kg)
10 Box Jumps (24/20)

Post rounds completed to comments. 

Friday
Apr112014

April 12, 2014

Workout of the Day

Warmup

3 sets:
Row 150 meters
15 OH Squats

+

3 sets:
3-5 DB Snatches/Arm

Build to weight used in workout 

Training

In teams of 2, perform as many rounds as possible in 20 minutes of:

Row 500 meters
AMRAP 10 Alternating DB Snatches (50/30) +  20 Air Squats

Partner 1 Rows 500 meters.  Partner 2 performs max rounds of 10 Alt DB Snatches + 20 Air Squats until Partner 1 is finished.  Switch.  Repeat as many times as possible in 20 minutes.

Friday
Apr112014

April 11, 2014

Workout of the Day

Warmup

2 sets:
5 x Power Clean
5 x Front Squat
5 x Hang Squat Clean
5 x Squat Clean

Dynamic Stretch b/w sets

Prep

Build to starting weight for Part 1

Set 1: Squat Clean x 3 reps (50% 1RM)
Set 2: Squat Clean x 2 reps (60% 1RM)
Set 3: Squat Clean x 1 rep (70% 1RM)

Strength

Clean
1 rep every 2 minutes for 20 minutes

Start at 70% 1RM and add weight every 2 sets - go as heavy as possible

If you fail, stay at that weight for an extra set
If you fail twice, lower the weight on the next set 

Conditioning

AMRAP in 5 minutes:
Clean (80% 1RM) 

Post 1RM and reps completed to comments.