Our Blog



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

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 04-12-16

3 Rounds For Time

30 Cal Row

30 Wallballs

30 KB Swings 24/16kg

30 Box Jumps Over 24/20″

TC= 24 Min

For Competition Group:

Remaining Time= Muscle ups

Build Up: Individual adjusted movement and scaled by coach.

By |December 4th, 2016|Blog, WOD|

WOD 03-12-16

Benchmark Saturday:

CrossFit Total 2:

1 rep max Clean

1 rep max BenchPress

1 rep max OverHead Squat.


total training time: do Not exceed 60 min

Including W-up take about 20 min for each lift.

Build up weight and make “faster” singles in the beginning, when it becomes challenging take more rest between reps and find your 1 rep max.

Build Up: individual Strength protocol and adjusted movement set by Coach

By |December 3rd, 2016|Blog, WOD|

WOD 02-12-16

40 Min Strongman Work:

2 x 10m Farmers (handles) Walk  70% BW Competition 85% BW

Note: If you don’t have FH use a barbell but scale the weight!

4x Medball ground to over target (AHAP till 70kg)

targets 1.50m 1.60, 1.70, 1.80m

Note: 4 targets are set you move from left to right with the medball and get them over the diff targets.

If you cannot get it over the target finish the set of 4 at the last target.

4 x 10m Sledpull/drag  50/30kg     Competition: 80/50kg

Note: Alternate between drag and Pull.

2 Rope Climbs                                    Competition: legless

5 Fatbar Thrusters 50/35              Competition: 70/50kg

10 Pull Ups                                          Competition: CTB

BUILD UP: Individual adjusted and scaled by coach!



By |December 2nd, 2016|Blog, WOD|