Warm-up: 200m Run then 3rds of: 6 Thruster 6 Good Morning 12 Hollow Rock Strength: Front Squat 6@60, 6@65, 4@70, 4@75% Fight Gone Bad Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout...Read More

Mobility: Shoulders Midline/Stability: 3rds 6 Single Leg RDL(each) 45sec Face-up Chinese Plank 16 Barbell Russian Twists Skill: 15min Athlete Choice WOD: 5rds 400m Run 200m Jog 100m Pinch Plate Carry (25/15) 100m OH Plate Walk (50/30- stack the plates from the pinch carry)Read More

Warm-up: 200m Run then 3rds of: 30sec HS Hold 12 Deadbug Strength: 1a) Bench Press 5-4-3-3 1b) Strict Chin-up x 5 WOD: 3min AMRAP 8 KB Box Step-up (53/35) 6 HSPU Rest 2min 3min AMRAP 8 OHS (115/75) 6 Lateral Burpee Over Barbell Rest 2min 3min AMRAP 8 Ball Slam (25/15) 6 Man Makers (25/15)Read More

CrossFit Winter Park Kids Camps are back! June 27th-July 1st July 18th-22nd July 25th-29th Monday thru Friday 2:00-4:00pm $125/week Call or email us with questions. 407-960-7960 [email protected] WP KIDSRead More

Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row 6 Parallette Pass Thru w/ PU + Dip Skill: 15min Muscle-up progressions WOD: 600m Row Then 4rds of: 6 MU 36 DU 16 Alt KB Snatch (53/35)Read More

Warm-up: 200m Run then 3rds of: 10 Banded Squats 5 Strict T2B @2111 5 OH DB Walking Lunges (each) Strength: Back Squat 10@60, 8@65, 6@70, 6@75, 6@80% WOD: 4rds for total time 9 Deadlift (135/95) 100m Sprint 7 Hang Power Clean 100m Sprint 5 S2OH Rest 1minRead More

Since starting CrossFit a little over a year ago, Jessy has seen life-changing results from the inside out. Not only has Jessy achieved significant physical changes, but she also found a change within herself that has improved her confidence and attitude toward life. Learn more about Jessy’s journey below: Where are you from? I have lived in...Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 OHS w/ pvc 10 Dislocates Strength: 1a) Front Squat 8@60, 6@70, 4@75, 4@80% 1b) 5 Strict HSPU + 5 Strict Chin-up 10min Snatch Warm-up EMOM x 10 8 T2B 2 Snatch* *You pick the weight. You only get 2 attempts at a snatch every...Read More

Mobility: Hips Midline: EMOM x 9 1) 45sec OH Bamboo Hold 2) 2-3 Wall Walk 3) 20 L-sit Leg Lifts Skill: HS Walk or HS Hold 5rds 300m Row While partner is in: 1- plank hold on elbows 2- dead hang from rig 3- wall sit 4- hollow hold 5- hs hold *must stop rowing...Read More

“Harper” 23min AMRAP 9 C2B 15 Power Clean (135/95) 21 Air Squats 400m Run with 45lb plate Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned...Read More