To forge broad, general and inclusive fitness that best prepares each individual for any physical contingency including the unknown and the unknowable.
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Get Started with an Intro Session
Our Intro session is a complimentary one-on-one session where you will get the opportunity to learn a lot more about our program. We will discuss our training methodology, history and specifics about our gym, and lay the groundwork for beginning your CrossFit Career. Fill out the Getting Started Form and we will contact you to schedule your appointment.
"Quitters dream of winning, winners dream of training." Michael DeBethencourt
How to start
We aren't your average gym. The best way to start with us is to read about what we and our programs offer then contact us to schedule your free private mobility assessment.
7:30 am - 8:30 am Athlete Registration
8:40 am - 8:45 am Welcome & National Anthem
8:45 am - 8:55 am WOD 1 Movement Standards Reviewed
9:00 am - 10:00 am WOD 1
10:40 am - 11:30 am WOD 2
12:00 pm - 1:00 pm WOD 3
1:40 pm - 2:20 pm WOD 4
Sunday, January 29th, 2012
7:30 am - 8:30 am Athlete Registration
8:40 am - 8:45 am Welcome & National Anthem
8:45 am - 8:55 am WOD 1 Movement Standards Reviewed
9:00 am - 11:15 am WOD 1
11:30 am - 1:05 pm WOD 2
1:15 pm - 3:10 pm WOD 3
3:25 pm - 4:45 pm WOD 4
5:00 pm - 6:00 pm Winners Circle
15 KB Swings 35lbs/55lbs (each partner)
15 Partner Burpees
15 Hand Release Pushups (each partner)
15 Partner Burpees
15 Wall Balls 14lb/20lb 8ft/10ft (each partner)
15 Partner Burpees
15 Pull Ups chin over bar (each partner)
15 Partner BurpeesHow it works:
Partner A performs 15 reps of exercise 1, then partner B completes 15 reps of Exercise 1.
After each exercise team must complete 15 Partner Burpees before moving on to next exercise.
Score = Total Rounds Completed in 15 minutes, every rep countsMovement Standards: Partner Burpees: Partners will face each other to perform this movement. Both partners will drop to the bottom of the burpee and while still on the floor will "high ten" each other in a familiar patty cake way. :-) Feel free to sing the song if you like. After both hands have touched partners can finish the burpee by coming to a full upright position, both feet must fully leave the ground and hands must be clapped behind the head.
KB (kettlebell) Swing: Kettlebell will travel from below the hips and behind the legs to a full extension overhead. Ears MUST be visible in front of the arm at the top of the swing. Additionally, the hips and knees must be fully open at the completing of each rep. The top of the swing is considered the end of the rep. Please note: Kettlebells will NOT be dropped from overhead. They will be placed back on the ground in a controlled fashion. Failure to do this will result in a 30 Rep penalty for this WOD. Hand-Release Push-Ups: Movement starts in the plank position. Athlete will lower body to floor making sure the chest touches the floor. Athlete will lift hands from floor so the whole hand (palms & fingers) are clear of the ground, return them to the ground and press back up to the plank position. This will equal one rep.
Wall Balls: Range of motion starts in the standing position. Athlete will travel into a squat position, with butt touching the ball below them. As athlete returns to the standing position they will extend their arms allowing the wall ball to travel up to designated target. Ball must touch the Black Line for women and the Red Line for men. Ball will return to athletes hands. This will be the end of the repetition. The ball must be caught by athlete for the rep to count. Allowing the ball to drop to the floor from the target will result in a no-rep.
Pull-Ups: Butterfly or kip, it doesn't matter to me. However, arms must reach full extension at the bottom of your range of motion and chin must be visible above the bar for the rep to count. If your judge has to think twice about if your chin clears the bar then it is a NO rep.
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WOD 2: 7:00 AMRAP
30 double unders
10 Power Cleans 155/105
How it works:
One partner will complete the Double Unders and the other will complete the Power Cleans. There will be no switching of movements in this WOD. I.E. Partner A will complete 30 Double Unders; Partner B will complete 10 Power Cleans; Partner A will complete 30 Double Unders; Partner B will complete 10 Power Cleans, etc.....
Score = Total Reps completed in 7 minutes, every rep counts.Movement Standards:Double Unders: Jump rope will pass under athletes feet two full times for the rep to count. A rope stopping in front of the athlete constitutes a NO rep Athletes may bring their own jump rope.
Power Cleans: Barbell will start on the floor and move to the the athletes shoulders. When barbell reaches the rack position at the shoulders the end of the rep will be counted when elbows are in front of the bar. Barbell may be dropped to the ground for the next repetition. Please Note: Athletes MUST control their bars. Uncontrolled Bars will result in a loss of 40 Reps on this WOD.
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WOD 3: For Time ~ 10:00 Time Cap
21-15-9 Deadlifts (225, 135)
21-15-9 Toes to Bar (T2B)
How it works:
The man does 21 Deadlifts, then the woman does 21 Deadlifts. The man does 21 T2B, then the woman does 21 T2B . This pattern continues until they both have completed the couplet or the 10:00 min Time Cap has been reached.
Important Note: There will be one bar set up for each Team. The team will have to take the weights off for the woman to do her deadliest and then put them back on for the guy to do his. The guy can move to the bar to put the weights back on while the girl is completing the T2B.
Score= Total time to complete the couplet or reps completed at the end of the 10 min.
Movement Standards:Deadlift: Barbell will begin on the floor. Feet will be placed below the hips with hands outside of the legs (i.e. no sumo-deadlifts allowed) Athlete will move to an upright position which includes full extension of the knees & hips, and shoulders behind the barbell. After a full upright position is achieved, athlete will return the barbell to the ground to complete the rep. Dropping the barbell from the upright position will result in a NO rep.
Toes to Bar (T2B): Rep will begin with feet behind the hips and arms fully extended. Rep will finish when the toes or feet touch the bar between your hands at the same time.
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WOD 4 – 5:00 AMRAP
Box Jumps (20” women / 24” Men)
How it works:
Each team will have 5 minutes to complete as many box jumps as possible. There will only be one person working at a time.
Score= Total number of box jumps in 5 min.
Movement Standards:Box Jumps: Rep will begin with athlete standing on the ground. Rep will finish when athlete reaches full hip extension ON THE BOX. Full Hip extension while coming off the box will not count as a rep. Athlete may jump or step down from the box.
