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 11-07-19

(Compare to 11-07-18)

25 min AMRAP

6x 5m Shuttle Sprint


– 4 jumping Pullups
– 5 Hanging knee raises

– 1 Chest to Bar Pullup
– 3 Pullups
– 5 Toes to Bar

Comp (as a complex)
– 2 Chest to Bar Pullup
– 4 Pullups
– 6 Toes to Bar

Rx 20 Rx+/Comp 30 Double Unders

By |July 11th, 2019|Blog, WOD|

WOD 10-07-19

(Compare to: 10-07-18)

A: Squat mobility

B: For completion:

“Bring Sally Up” protocol Rx 30/20 Rx+ 40/25 Comp 60/40kg Backsquat

Note: Down = bottom squat hold, up = stand

C: stretching/recovery

D: For completion:

“Bring Sally Up” protocol Rx 40/30 Rx+ 60/40 Comp 80/55kg Deadlift

Note: Down = hold below the knees, up = stand

Afterbash: Tabata Burpees

By |July 10th, 2019|Blog, WOD, WOD|