CrossFit 24/7 is a leading edge strength and conditioning facility. We are committed to providing you with the support, instruction, and environment needed to meet and exceed your fitness goals.

From developing elite, world-class fitness, to getting in shape and maintaining functional competence and independence, CrossFit 24/7 can help you succeed.
New! Lunchtime Classes with Hana: Mon/Tues/Thur/Fri 12:00-12:30


081014

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"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

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Good luck to Jason and Janelle in Baltimore!  We'll miss you guys!

081013

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Shoulder Press 3-3-3-3-3

3 rounds for time:
300m row
30 situps
15 KB swings, 55(35)lbs

Post times and weights to comments.
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081006

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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

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Back from Costa Rica!

080918

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5 rounds for time:
25 Kettlebell swings, 55(35)lbs
100 rope jumps

Post time to comments.

080917

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Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.



Muslce Up Montage from Peter Haas on Vimeo.

0800916

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  • Work on Muscleups
  • 10-20-10 for time:
    • KB swings, 55(35)lbs
    • Squat thrusts
Post time to comments.

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080915

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"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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080909

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  • Front Squat - build up to a heavy single
  • Tabata Squats - For twenty seconds do as many reps of squats as you can - then rest 10 seconds.
    Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
    The score is the least number of reps for any of the eight intervals.

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080908

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3 rounds for time:
50 KB swings, 55(35)lbs
50 Knees to Elbows
50 DB push press, 35(25)lbs

Post time to comments.

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080904

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Gymnastics work:
  • Ring dips
  • L sits
  • Planche pushups
  • Frog tucks
3 rounds for time:
15 Kettlebell swings, 55(35)lbs
10 burpees

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Working on the muscleup