We have LOTs of outdoor workout space

Monday 150720 Front Squat 3×3 and EOM

CrossFit is a general physical preparedness program and your participation in it will undoubtedly increase your capacity in the 10 fitness domains that CFHQ has used to define what it means to be fit: (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.  That being said, the more strength and power one has, gains in other domains can be realized with more ease.  It is also important, and fun, to just work on a weakness with more focus, taking time to learn under circumstances when the variables are a bit more “known and knowable.”

Over the past 6  weeks, Thursday’s 5pm POWER HOUR with Julia focused on developing competence in the deadlift, back squat, and bench press and then tested similar lifts on the final night of the session with CrossFit Total (1RM back squat, press, deadlift with only 3 attempts for each lift). All athletes set personal records on multiple lifts after just one hour additional focus each week in POWER HOUR class.  The strength and power that is developed here translates over to general physical preparedness and life all around… so you can be more ready to #GOAP

POWER HOUR Series II starts this week: Thursday July 23 at 5pm
While the first series was a general overview of the power lifts, Series II will be more in- depth with focused movement and accompanying accessory movements each session.  The series culminates with a testing session on August 27th.

We know that you have a lot going on in your life and since we’d like to give everyone a shots at testing out CrossFit Total in a one hour session (which is part of the rules of the “event”)- we will run CrossFit Total during the 8:45am Saturday class session on August 1st.

Mystery gymnast: #34 in a 124 part series.  Please name the athlete and list at least one muscle you see in this picture.
Mystery gymnast: Name the athlete and list at least one muscle you see in this picture.

Monday 7, 9, 10am, 4, 5pm WODs. Underground strength 6pm
Front squat
Post heaviest 3 rep set to chalkboard/journals and PR board if you get that much!
Every other minute for 8 rounds of:
Front squat, 3 reps then immediately into:
(odd rounds) max rep back burpees with jump to pull up bar until X:40 on the clock
(even round) max rep bupree pull ups until X:40 on the clock
Post load* and total reps for each movement
*Use 75% of heaviest 3 rep set attained today

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

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