Home 2017-05-25T15:48:52+00:00


What is Crossfit?

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more


What to expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more


How to get started?

It doesn’t matter what your current fitness level is – our FREE introductory session is for everyone. Read more

WOD 25-05-17

(Compare to 17-07-16)

A: In a 12 min Window

1 mile Run

Max Reps Sledge Hammers on Tire ( range of motion = hammer starts each time on set target behind you )

Use AHAP hammer

4 Min rest

B: In a 12 min Window

2 k Row

Max reps Alt KB snatches 24/16kg Competition: 32/24kg

4 Min rest

C: In a 12 Min Window

300 Double Unders

Max Distance FW 75% BW

Build Up: Individual Adjusted movement By Coach


By | May 25th, 2017|Blog, WOD|

WOD 24-05-17

For skills and max weight (compare to 07-04-16)

10 min to find your 5 RM shoulderpress

10 min to find your 3 RM Pushpress

20 min to find your 1 RM (Split)jerk


Individually adjusted by coach


Complete every run for time and quality of movement:

A: 100m Sprint tabata

8 rounds of

  • 100m Sprint
  • 10 sec rest

(5 min rest)

B: 4 rounds of

  • 400m Sprint
  • 90 sec rest

(5 min rest)

C: 100m Sprint tabata

8 rounds of

  • 100m Sprint
  • 10 sec rest
By | May 24th, 2017|Blog, WOD|