Training Day 160818

Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Consider the effects of yesterday’s long row and adjust loading accordingly.

This workout is LONG. Drastically reduce the time and/or perform this as a team.

Training Day 150818

This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Training Day 140818

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Sign up Now for KIDS CROSSFIT

Get Active Sports Classes are on now at School of Fitness. Exciting, energetic and educational children’s Multi Activity. 

Our program is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness.In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well-rounded

Training Day 080818


This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this with good form and avoid long rest periods.

Training Day 070818

Mobility for 12 minutes-
Addressing issues in relation to your performance.

Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.

Training Day 030818

Reduce the distances of each in order to keep your total time in the low range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.

Training Day 020818


This workout contains a high volume of exercises. Speak with your coach concerning your best scaling options

Training Day 010818

This WOD is long and high volume. Reduce the reps and load to keep this workout under 20 minutes.

Training Day 310718

This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.