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


080702

| | Comments (0) | TrackBacks (0)
Spend 20 minutes working on handstands, then......

10 minutes of:
10 DB thrusters, 35(20)lbs
10 slamball, 20(15)lbs

Post rounds completed to comments.

080630

| | Comments (2) | TrackBacks (0)
Deadlift 3-3-3-3-3
Shoulder Press 3-3-3-3-3

Row for time:
200m spring/100m light paddle x 5

Post weights used and time to comments.

080627

| | Comments (0) | TrackBacks (0)

Run 5K for time

 

 

IMG_5830.JPG
Have a great weekend. See you Monday

080626

| | Comments (0) | TrackBacks (0)

Run forward for 0.5 Miles

Run backward for 0.25 Miles

2 rounds for time

Will - 15.40

Justin - 15.22

Brenda - 18.08

Dawn - 19.51

This was weird but gets the back of your legs.

 

 

Max rep on back squat.

Will - 285Ib This is 50Ib heavier than last time. GREAT JOB

Justin - 245Ib

Dawn - 95Ib

Brenda - 75Ib

 

080624

| | Comments (0) | TrackBacks (0)

As many rounds as you can in 15 minutes of;

 

10 x push-ups

10 x jump squats

 

 

 

 

IMG_6046.JPG
Will - 15 rounds

Brenda - 13 rounds

Suzanna - 13

This was a tough one but a lot of fun - enjoy!

080623

| | Comments (0) | TrackBacks (0)

BUDDY WORKOUT

 

One of you rows 500m as fast as you can, the other does push-ups until you are done then you switch.

4 rounds

 

 

IMG_6323.JPGYes, I am doing push-ups with you tomorrow :-)

080626

| | Comments (3) | TrackBacks (0)
3 rounds for time:
21 situps
15 power cleans, 135(95)lbs
9 ring dips

Post time to comments.

080625

| | Comments (0) | TrackBacks (0)
5 rounds for time:
15 dumbbell push press, 20% BW
15 one arm overhead DB lunge
15 burpees

Post time to comments.

080623

| | Comments (5) | TrackBacks (0)
Deadlift 5-5-5-5

3 rounds for time:

10 Kettlebell swings, 55(35)lbs
10 KB high pulls, 55(35)lbs
10 box jumps, mid-thigh
10 clap pushups

Post weights and times to comments.

IMG_0097.jpg

080623

| | Comments (4) | TrackBacks (0)
As many rounds in 20 minutes of:
10 thrusters, 65(45)lbs
10 pullups

Post rounds to comments.