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)

Free Introductory Session!


Wednesday May 15th

WOD: A. Bench Press ((feet elevated) 5 reps @ 30X1 x 7 sets rest 1:30) start blank bar B.  Every 4 min ( 0, 4, [...]

Tuesday May 14th

WOD: A. 8 min AMRAP 10 Burpees 20 Deadlifts @ 135lb/95lb 200m Run 40 Double Unders *Have 1 of the two 8 min AMRAPs [...]

Monday May 13th

WOD: A. Back Squat (Take 7 sets of 10 reps (rest2 min)) Build in weight each set B. Emom 1st min: 50 ft Walking lunges [...]

Sunday May 12th

WOD: A1: Good Mornings (10 reps @ 3011 x 5 sets rest :45) feet slightly wider than shoulder width today A2: Metcon (No Measure) Handstand Hold on wall, [...]

Saturday May 11th

WOD: A. 5 sets: skill/strength alternating with partner 3-4 Skill based BMU>CTB>Pullup (as adv as possible) 8 Weighted Push ups (have partner place plate [...]

Friday May 10th

WOD: A. Squat Snatch (take 1 set every :90 x 10 sets ) blank bar start and build to tough single/max B. 1 set every [...]


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