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Welcome to CrossFit 734

Welcome to CrossFit 734! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

CrossFit's mission is to fuel a revolution in fitness based on the pursuit of function, not form -- on measurements of performance, not anatomy. We want rings and bumper plates in our gyms, not machines. We believe that where you train is less important than how you train and whom you train with matters more than what gear you have. We know this can be done anywhere. We've proven that the backyard, to the garage, to the warehouse is as good an environment as any for forging elite fitness.  

Workout Of The Day

  • Holiday Hours

    **Holiday Hours**
    Saturday December 20th-Christmas Crippler Event @9am (you must sign up to participate. All normally scheduled classes are canceled.

    December 24th Christmas Eve- Open Gym 10am-1pm
    December 25th Christmas- Closed
    December 26th- 5:15pm, 6:30pm (No Yoga @7am)
    December 31st New Years Eve- 5:45am, Noon, 5:15pm
    January 1st- Closed


  • week of 12.08.14 Training

    Monday

    Strength-Bench Press 3 x 8

    MetCon "Ben's Birthday WOD"

    1 Round 24 Presses @ 1/2 BW

    9 Rounds 2 Pull Ups - 4 Front Squat @ 3/4 BW

    9 Rounds 2 Chin ups - 4 Deadlifts @ 1.5x BW

    0 Rounds Doube Unders

     

    Tuesday

    Strength -Wave B Front Squat

    MetCon 10 Rounds

    4 Split Cleans

    4 Box Jumps

     

    Wednesday Snatch Day

    Skill 

    all performed at an intensity of 3-4/10

    20 snatch 1 inch Lift off

    10 snatch high pull

    10 muscle snatch

    20 footwork drill all performed at an intensity of 3-4/10

    Snatch Wave B  (3@75%- 3@80%- 2 x 3@85%)

     

    Thursday Joust WOD #2

    Skill/Practice variations of shoulder to OH and spend extra time mobing lats/triceps/T-Spine as well as footwork drills for split jerk emphasizing hip and knee flexion in the dip and wider stance.

    Running clock:
    10 minutes to establish 1RM Jerk (shoulder to OH) out of rack
    2 minutes rest exactly then:
    4 minutes max distance row
    Score is total weight lifted+ meters rowed

    Friday

    Strength-Wave C Back Squat (add 10#) 6-10@40%, 3@80%, 3@85%, 3+@90%

    MetCon 12m AMRAP

    5 Muscle Ups/Banded/C2B

    10 OHS @50% or an intensity of 5/10

    15 Over Bar Burpee

     

  • Fully Loaded

    We now have over 3500# of Bumper Plates


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