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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

  • WODoWeen & Barbells for Boobs

    This weekend was a fun one at CrossFit 734.  Friday we had our annual WODoWeen party.  This allows us to have fun, dress up and get fit at the same time.    We performed a partner WOD that was a 31 min AMRAP.  It included a 400m pumpkin run buy in.  Then one partner working at time through pumpkin squats, burpee toes 2 bar, snatch, and push ups.  While partner 1 was working partner 2 had to hold onto the teams pumpkin.  If either partner dropped their pumpkin the team had to run a 400m with the pumpkin as a penalty.  Then we had some food, played some corn hole and enjoyed each others company.

     

    On Saturday we hosted our annual Barbells for Boobs fundraiser and WOD. The workout is "Grace", which is 30 clean and jerks for time at 95# for girls and 135# for guys or scaled to 70% of their 1 rep max.  So many people had personal records this year and crushed their previous Grace times.  There was also a large group of people who were able to do the prescribed weight for the first time.  So congrats to all of you!

    We do this to raise money to help pay for mammograms for those who do not have insurance or may not have the money to get screened.  For every $80.00 we raise it pays for one mammogram.  This year, CrossFit734 has raised $2,605 for Barbells for Boobs (32.5 free mammograms, or 65 boobs!) a charity that hits home for many of our athletes whose friends and family are affected by cancer. We hope to continue to fundraise through the rest of the year to support this amazing cause!  Combined over the past two years we have raised near $8,000.00 for barbells for boobs.  That amount pays for approximately 100 mammograms.  We are very proud and humbled that we may have been a small part in saving someones life by supplying early detection.  We can't think our community enough!

     


     




  • 10.23.14

    10/23/14
    WOD
    Strength
    2x5 Press 50-70%
    3x4 Push Press 3-2-1 Tempo
    50-60%

    METCON
    Deadlift
    Hang Power Clean
    Power Snatch
    Alt. Leg Pistol/Goblet Squat
    Ring Dips
    HSPU
    (1) 8-7-6 8-7-6
    (2) 6-5-4 6-5-4
    (3) 4-3-2 4-3-2


  • 10.21.14

    10/21/14 WOD.

    Practice WOD Movements.

    Metcon:

    Open WOD 11.5
    20 min amrap:
    5 Power Cleans 100/145#
    10 TTB 
    15 Wall balls 20/14


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