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CrossFit is infinitely scalable.  We can scale and modify movements and intensity to meet individual needs and to create change. Each of our members begins at their own level and reaches his or her optimum potential using CrossFit as a common method. We truly believe that CrossFit is for everyone – whether you are an elite athlete looking to improve in a sport, or a grandmother looking to stay healthy – we look forward to working with you toward your goals.

Workout of the Day

5-8 mins general mobility work. Shoulders, spine, leg mobility.
*PVC and Resistance Band Stretching. Barbell Roll w/partner.
Clean and Jerk Warm Up (3x1)
3 Rounds of:

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

1 Push Jerk

Clean and Jerk (1x1)
18 min to find your 1 RM Clean and Jerk.

Suggested Warm Up:
5 reps @ empty bar
3 reps @ 55%
3 reps @ 65%
2 reps @ 70%
2 reps @ 75%

From here, continue with 1 rep at a time, adding weight with successful reps.

*If you find your max early, drop weight and perform 1 rep every minute.

*If you fail 1Rm attempts, it's okay to try again, but limit yourself to 3 attempts.
Metcon (AMRAP - Rounds and Reps)
13 Min AMRAP

9 Clean and Jerks (75/53)
9 Box Jump Overs (24/20)
9 Pull-ups
Rx+: (95/63), C2b or 3 RMU
Extra Credit
4 Rounds:
10 banded lat pull-down
10 tricep extension with db (10 each arm)
(banded pull down - attach band to rig, put pvc through band. with straight arms pull pvc from eye level to hips)

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CrossFit Journal: The Performance-Based Lifestyle Resource

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