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.

Training Day 300718

This pairing will take a while to complete. Reduce the load and distances of each in order to keep your total time in the 15 minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this with a bit heavier weight than normal for the last 10 reps of Thrusters.

Welcome CrossFit Newbies 0718

School of Fitness – Home of 345 CrossFit would like to welcome our amazing and newest members to our CrossFit Newbies Class.
During this introductory period, their coach will introduce the basic CrossFit movements that they will use in a typical CrossFit class. This introduction is a very important part of the CrossFit induction, as the coach will demonstrate safe and efficient movement that will become the solid foundation for their fitness transformation to be built on. The coaching sessions will teach them how to scale various movements to their abilities. This will allow them to modify any workouts (WODs) to accommodate any current mobility, injury or fitness restrictions. The introductory coaching sessions include mobility exercises, strength movements and beginner CrossFit workouts similar to what you will encounter during a regular class.