Workout of the Day

February 10, 2016

1) Every minute on the minute for 10 rounds of the following:
Even minutes
4 Deadlift @65% of 1 rep max
Odd Minutes
4 Kettlebell sots press each arm (Heavy as possible without breaking form)

2) For 7 minutes complete as many reps as possible of the following,
adding 1 rep each round of the following:
1 Kettlebell swing (24/16kg)
1 Box jump (24/20”)
2 Kettlebell swings
2 Box jumps
3 Kettlebell swings
3 Box jumps

Kettlebell swings (32/24KG)
Box jumps –(30”/24”)

Optional Core Workout:
20 Spiderman planks
15 Hollow rocks
10 Rollouts
5 Strict toes to bar
10 Rollouts
15 Hollow rocks
20 Spiderman planks


Latest Announcements

December 21, 2015 – January 3, 2016

Do you know someone that would like to try CrossFit for a month? Introducing Crush It Bootcamp. Click here for details. 

Holiday Schedule:

12/23 – regular schedule
12/24 – 9am class only at CFA, 2 pm class only at CF28
12/25 – no class
12/26 – regular class
12/31 – no 5:30pm or 6:30pm
1/1 – no class



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