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Virtual Tour

3. 2. 1. Get Started

You can try a Free Intro Class on most Saturdays at 9:30 am and/or one of the Strong Foundation Classes. Make sure you check the schedule to confirm the class.

Programs

Increase your general physical fitness, get competition ready, train for Olympic lifting, or get your kids ready for their sport; We have the program for you.

Schedule

Check out the classes available! Do You Want to Drop-In from out of Town? Get Visitor Information Here.

Athlete of the Month

Alex Negron
WODs
WOD (W):
8 Thruster (155-185/115-135)
100 DoubleUnders
8 Hang Pwr Clean(155-185/115-135)

6 Thruster (175-205/135-155)
50 DoubleUnders
6 Hang Pwr Clean (175-205/125-155)

4 Thruster (195-225/145-165)
25 DoubleUnders
4 Hang Pwr Clean (195-225/145-165)

B&R:
Work up to a Heavy Power Snatch
5 x (1 Muscle Snatch)
5 x (1 Hang Pwr Snatch - 1 squat snatch)"

The Suck(TS):
For time:
100 burpees


CrossFit Athlete Priority: WOD / Heavy Hang Pwr Clean
Competitor Program Priority: WOD/TS + Choose B&R based on Quality Time

Happy Birthday to:
Paul Link - 9/20
Happy CrossFit Strong Anniversary to:
Lisa Sorenson - 3yrs
View Comments and Scores
WOD (W):
6 rds
200m Run
15 PullUps (C2B if you have them unbroken)
10 Ring Dips


CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest / Bar Skill Work
View Comments and Scores
WOD (W):
Partners Alternating Each Movement for 9min AMRAP

20 double unders
5 DeadLift
5 Burpee Box Jump

Rest 2 mins

Partners Alternating Each Movement for 9min AMRAP
8 cal row
7 t2b
6 db box stepup.


Broken(B):
5x1000m Row
Rest 2 mins between rds



CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B

Happy CrossFit Strong Anniversary to:
Jarod Thorndike - 2
Jason Pratt - 2
Jonas Fruge - 2
View Comments and Scores
WOD (W):
"AMRAP 20:
4 barbell overhead lunge (135/95)
4 kb swings (70/55)
4 (2) 45lb plate deficit HSPU
*Every round completed, reps increase by 2 reps"


Broken(B):
Front Rack Walk 400m -
8min Cap

The Suck(TS):
Tabata Row

RepMax (RM):
Max Rope Climbs 6 mins (18ft)

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/RM + Choose B or TS based on Quality Time

Happy Birthday to:
Jim Kent aka Boston
View Comments and Scores
WOD (W):
Work Up to a Heavy Hang Squat Clean
ThenEMOTM 1-6
1st min -2 of (1 Pwr Clean- 1 hang squat clean and 1 Jerk)
EMOTM - 7 - 12 (Increase Weight)
1st Min - 1 of (1 Pwr Clean- 1 hang squat clean and 1 Jerk)
*Post Heavy Squat clean to Comments

B&R:
SuperSet
2-2-2-2 Strict Press - 3 sec Hold at top/3 sec lower
2-2-2-2 Bench Press (Close Grip)
2mins rest between sets

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R
View Comments and Scores
WOD (W):
10rds (2min on / 1 min off)
2 Rds of Cindy
4 Push Jerk (155-225/115-155)

B&R:


Broken(B):
5 x 3 BackSquat + 3 Front Squat
Straight into Front Squat
*rest 2 min between sets
The Suck(TS):

RepMax (RM):
Farmers carry for distance - 6 mins


CrossFit Athlete Priority: WOD
Competitor Program Priority: B/WOD + Choose B

Happy Birthday to:
Adam Boyst
Ethan Glenn
Adam Ruff

Happy CrossFit Strong Anniversary to:
Morgan Taylor - 2
View Comments and Scores
WOD(W)
Teams of 3:
150 MedBall Situp Throw (20/14)
150 Hang Pwr Clean (155/115)
150 Burpee
2500m Row
*OnePerson working at a time
**Row in 250m increments
***Throw 4 feet

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest

Happy CrossFit Strong Anniversary to:
Lauren Dysert
View Comments and Scores
WOD (W):
12-9-6
BackSquat (275-315/185-205)
Burpee Box Jumps (30/24)
MuscleUps

B&R:
4-4-4-4 Split Jerk
2-2-2-2 Split Jerks with opposite leg @ 4rep weight

CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B&R
View Comments and Scores
WOD (W):
5rds of 2mins
200m run
max burpee
rest 1 min
*Score is Burpee
then
2 attempts at max FS (155/115)

B&R:
3-3-3 Hang Snatch High Pull
3-3-3 Snatch Pull
4-4-4 Snatch
*Touch N. Go

Broken(B):
5rds
200 Row
5 Left DB Snatch (85/45)
5 Right DB Snatch (85/45)
5 DB Pwr Clean (85/45)




CrossFit Athlete Priority: WOD
Competitor Program Priority: WOD/B + Choose B&R

Happy Birthday to:
Mike Townsend

Happy CrossFit Strong Anniversary to:
Justin Murphy
Jarrod Roberts
View Comments and Scores
WOD (W):
AMRAP 12mins
5 WallWalks with a HSPU
5 Strict C2B
25 Double Unders


B&R:
OHS - 4x4 w/ 3 sec hold @ bottom
*rest 90 sec between sets

Broken(B):
AYT - Sled Pulls

The Suck(TS):
800m Run x 2
*Equal Rest

CrossFit Athlete Priority: B&R/W (Post Load of OHS to comments)
Competitor Program Priority:B&R/W + Choose B or TS based on Quality Time

Happy Birthday to:
Ilsa Dontes (Sunday)
Happy CrossFit Strong Anniversary to:
Krista Wagner (Sunday) -3
View Comments and Scores
Sandbags and sleds!
Meet at Virtuvian Park for the free intro @9:30am and the regular 10am class.

If you are coming post in the comments.
View Comments and Scores
WOD (W):
100 WallBalls
*Top O Minute - 3 DL (275 - 315/175-255)
**10min time Cap

B&R:
3-3-3 Hang Snatch High Pull
3-3-3 Snatch Pull
4-4-4 Snatch

Broken(B):
Emotm - 12
PushPress - PushJerk - Split Jerk
*maintain heaviest load





CrossFit Athlete Priority: WOD/B
Competitor Program Priority: B/B&R + Choose W based on Quality Time
View Comments and Scores
4 Rds
In 3 min-
run 400m then as many KB Swings (1.5-2.0/1.0-1.5) in remaining time.
Rest 2 min between rounds
*Scale Run as necessary
View Comments and Scores
WOD (W):
AMRAP - 8mins
4 GTO (185/125)
6 Strict PullUps


Broken(B):
5 x 2 Snatch
-@ approx 75-85%
- Work Position and Solid Snatch, lower weight if you get sloppy

The Suck(TS):
Row 500m
10 burpee over rower
row 400m
8 burpee over rower
row 300m
6 burpee over rower
row 200m
4 burpee over rower
row 100m
2 burpee over rower

RepMax (RM):
4 rds
1 Max Attemp Muscle Ups
Rest 90 secs

CrossFit Athlete Priority: TS/WOD (Post Time to WOD / Reps to Comments)
Competitor Program Priority: WOD/TS + Choose RM or B based on Quality Time

Happy CrossFit Strong Anniversary to:
Leticia Sanchez -4
View Comments and Scores
WOD (W):
EMOTM - 24 Mins
1st min - Strict Ring Dips
2nd Min - 10 Burpees to 9'ft
3rd Min - 1 Hang Squat Clean - 1 Squat Clean - 1 Jerk (unbroken)
4th Min - Rest
*Pick a number for dips and stick with it.
Try to Do More Than 6-8-14
*Post heaviest Load for Olympic Complex

B&R:
5 x 3 BackSquat + 3 Front Squat
Straight into Front Squat
*rest 2 min between sets

Broken(B):
3 Rds
25 Hip Ext
25 GHD Situp

The Suck(TS):
8 rds
200m sprint
*Rest equal time
*Use Iphone with lap function


CrossFit Athlete Priority: WOD/B&R
Competitor Program Priority: B&R/WOD + Choose B or TS based on Quality Time
View Comments and Scores
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
View Comments and Scores
CrossFit Total - The order for performing the three lifts will be squat,
press, and then deadlift.
View Comments and Scores
Chipper
PartA
30 Calorie Row
30 WallBall (20/14)
30 Grnd to Shldr (135/95)
30 T2B
30 Burpee to 6" Target
30 Box Jumps (30/24)
View Comments and Scores
Endurance
1500m ROW

Make Up Anything Missed
View Comments and Scores
WOD: "FRAN"
21-15-9
Thrusters (95/65)
Pull-Ups
View Comments and Scores
Rep Maxes (Olympic)
Clean & Jerk (Continue Clean if Jerk fails)

WOD
Amanda Or Fran
*If you can go RX on Amanda that is your WOD, if not pick Fran
View Comments and Scores
"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

- Tribute to Amanda Miller
View Comments and Scores
1 RM Squat Clean & Jerk (continue finding 1rm clean after jerk failure)
View Comments and Scores
Rep Maxes (Endurance)
400m Run
30 Calories Assault

Rep Maxes (Gymnastics)
Max Unbroke MuscleUps
Max Distance HS Walk - 3 attemps
Max Rope Climbs in 1 min (18ft)

Rep Maxes (Olympic)
1RM Snatch
1RM OHS

Anniversary-
Traci Wilson - 1
View Comments and Scores
Heavy Hammer
Three rounds, each for time, of:
185/135 pound Power clean, 5 reps
185/135 pound Front squat, 10 reps
185/135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
*15 minute time cap
View Comments and Scores
1 RM Bench Press

*Grip Thumbs On the Smooth
View Comments and Scores
Virtual Tour