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

  • 04.14.14

    Strength/Skill

    Gymnastics Open Skill

    Spend some time with ring dips and top of dip position holds


    MetCon

    21-15-9

    Push Up

    Wall Ball 

    KB swing

  • 04.12.14

    Saturday

    9am Barbell Club

    Warm -up Skill work on Jerk

    Start at power power position then move down from high hang to low hang then to the floors

    1 x 3 at each position clean Pull

    1 x 2 at floor at 100% clean 1RM

    1 x 1 at floor at 105%

    2-2-2 Clean High Pull

    2-2-2 Squat Clean


    10am MetCon

    Partner MetCon in teams of three

    AMRAP 15 mins

    P1:400m Run

    P2: Clean (135/95#) or scale as needed

    P3: Pull Up

    While Partner 1 is running P2 and P3 will perform cleans and pull ups and score reps.  Once the P1 gets back from the run then switch.

  • 04.11.14

    Strength

    Push Jerk

    3-3-3-3

    MetCon

    3 Rounds with one bar loaded at 80% of your 1RM snatch

    5 Deadlift

    4 clean

    3 front squat

    2 jerk

    1 snatch


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