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 06-12-19
Tabata Madness:
8 Rounds 20 seconds of work, 10 seconds of rest. After a full Tabata, 1 min rest.
– 5m Shuttle sprints
– Cal Ski erg
– Burpees
– Cal Assault Bike
– Situps
– Cal Row
– Barbell Bent over Rows Rx 20/15 Rx+ 30/20 Comp 40/30kg
– Barbell Shoulder to Overhead Rx 20/15 Rx+ 30/20 Comp 40/30kg
WOD 05-12-19
5 rounds for time:
10 Boxjumps 24”/20” Comp 30”/24”
15 Hang Power Cleans Rx 30/20 Rx+ 40/30 Comp 60/40kg
20 KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg
25/20 Cal Row
WOD 04-12-19
For time and weight
Backsquat 10-9-8….1
Run 100m-200m-300m….1k
*Backsquat each set unbroken AHAP