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WHAT IS CROSSFIT?

CrossFit Workouts incorporate different elements of training such as high-intensity interval training, plyometrics, Olympic weightlifting, powerlifting, aerobic exercise, calisthenics, strongman, plus many other exercises.

  • Get leaner and stronger
  • Feel more positive and energetic
  • Reduce injury, illness and disease
  • Improve performance at chosen sport(s)

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PERFORMANCE NEWS

Friday January 11th

WOD: A. Mid Hang Squat Snatch  (2 reps x 9 sets rest 1m20 b/t) :02 pause @ mid hang both reps B. 3 rounds [...]

Thursday January 10th

A1: Front Squat (4 reps @ 74-78%RM x 5 sets rest 1 min) A2: Wtd. Pronated Strict Pullups (1.3 x 5 sets rest :20/rest [...]

Wednesday January 9th

  A. Above knee Hang Power Clean . Above Knee hang Squat Clean . Split Jerk (1 complex every 1m45 x 8 sets ) [...]

Tuesday January 8th

WOD: A. Pendlay Row (6 reps @ 40X2 x 4 sets rest 2m30 ) (this is :02 in contact with torso) During rest perform [...]

Monday January 7th

WOD: A. Back Squat (5 reps @ 30X1 x 7 sets rest 2-3 min bt) start w/ blank bar and build to heavy B. [...]

Sunday January 6th

WOD: "A Small Touch of Everything" Metcon (No Measure) 3 sets @ inc weight: A1. 15 Goblet Squats w/ band tension rest :45 A2. [...]

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