Training of the Day 3- 2 minute rounds of…. 6 turkish get ups, and max distance handstand walk. (score is total distance traveled. Modification is handstand kick up. Each kick up will count as 2 feet) Rest 4 minutes then 21-15-9 of…. Overhead squat & calorie row Competitor supplement Hang clean 2-2-2-2-2 Heaviest repeatable weightRead More

Training of the Day “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Good Mornings, 45 pounds 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders Competitor supplement CF Games open Workout 13.5Read More

    Training of the Day Time under Tension Dead Lift. clean grip, fast pull, 5 second decent. 5-5-5-5-5 @ 65% 1RM then 5 rounds for time of… 500m run 20 kettlebell Cleans 15 pull upsRead More

For the next two weeks you can bring in as many friends as you want.  Any of those friends that join mean that you get half off of your next month!  Two of your friends join and you get a full month free! It appears as though Christina logged the most workouts tracked on Whiteboard...Read More

Training of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or...Read More

    Training of the Day Overhead squat 2-2-2-2-2-2 build each set by 10ish% (Record weight of your final set)   then 3-6-9-12-15-18-21-18-15-12-9-6-3 bar facing burpees With 1 dead lift (85% 1RM) between each roundRead More

Training of the Day SnatchRead More

  Refer a friend starts on April 1st.  Remember, for EVERY friend that you bring in that joins in the first two weeks of April you will get a credit for 50% off for a month.  Two friends equals a free month or the next two months half off.  Four friends means the next two...Read More

Training of the Day AFRAP (As Few Rounds As Possible) in 8 minutes of… Hand stand hold ** every time that you kick out of your handstand count as 1. Count an additional rep for every 10 seconds that you stay out of your handstand as 1. The goal is to accumulate as few “points”...Read More

  One of the things that makes CrossFit fun is the friendly competition with our friends.  We want to give you the best possible chance to show your friends how fit you have become.  For the first two weeks of April, for every friend that you bring in that joins CF Cuspis your next month...Read More