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 First Time session is for everyone. Read more

WOD 16-07-20


Buddy-team AMRAP (Compare to 21-07-19)

A: 10 min AMRAP

15 Cal Assaultbike
20 Wallballs 20/14#

*3 min Rest

B: 10 min AMRAP

10 Toes to Bar
5 Muscle-ups (or MU transitions)

*3 min Rest

C: 10 min AMRAP

5 Fatbar Hang Power Clean & Jerk Rx 40/30 Rx+ 50/35 Comp 70/50kg
10 Boxjumps 24″/20″

(Note: both buddies are working at the same time. Each on 1 of the 2 stations. Once both buddies did their reps, change positions.)

Home WOD

3 Rounds

40 Russian Swings
25 Goblet Squats
10 Alt. One Arm Devil Presses


Elevate your heartrate and temperature with 6-8 minutes of cardio: Run, Bike, Row, Burpees, Jumping Jacks, High knees, etc.

Then do 3 rounds of:

10 Russian Swings
5 Goblet Squats
2 One arm Devil Presses 1L/1R

Set your timer: 3.2.1..GO!!

By |July 16th, 2020|Blog, WOD|

WOD 15-07-20

Deadlift/Row Ladder for time:

(Compare to 20-07-19)

500m Row

30 Deadlifts Rx 40/30 Rx+ 60/40 Comp 80/55kg

400m Row

20 Deadlifts Rx 60/40 Rx+ 80/55 Comp 100/70kg

300m Row

10 Deadlifts Rx 80/55 Rx+ 100/70 Comp 140/100kg

200m Row

5 Deadlifts Rx 100/70 Rx+ 120/85 Comp 160/115kg

Buy-out: 150 Double Unders Comp 250 DU’s

Home WOD

Every 3:00 for 5 rounds (remaining time rest)

60 Double Unders (or 1 min practice)
20 Alt. Cossack Squats
10 Pull Ups (or towel/table pulls)


2 Rounds of:

2 min rope jump

10 Airsquats
10 Bent over rows/towel or table pulls.

Then 3 Rounds of:

1 min rope jump
6-10 Cossack Squats
3-5 Pullups

Set your interval timer; 3.2.1..GO!!

By |July 15th, 2020|Blog, WOD|

WOD 14-07-20


“Fran doesn’t like Burpees” (Compare to 19-07-19)

For time:


Thrusters Rx 30/20 Rx+ 40/30 Comp 50/35kg

Rx/Rx+ Pullups Comp Chest to Bar Pullups

Burpees over the Bar

Home WOD


Hand Stand Push Ups (or Box assisted)
Dips (in rings, on a chair or box)
Push Ups

This workout is all pushing but in 3 different angles. Make sure you keep it safe, scale back accordingly.

When you are not that strong with pushing, choose 1 movement you want to focus on more today; work a little harder on.

Start your warm-up slow and easy:

3 pushups
2 dips
1 Handstand Hold

Just work through a few rounds getting comfortable with all your movements and getting the shoulders and arms nice and warm.

Then set a timer; 3.2.1..GO!!

By |July 14th, 2020|Blog, WOD|