Our goal isn’t to be the largest gym around, but to make sure that ALL of our athletes are achieving their fitness and health-related goals.Our CrossFit gym takes an active interest in each and every athlete whether they are the fastest, strongest athlete in the gym or the brand new member just working out for the first time. We want all of our members to get fit and stay that way for the rest of their lives.


workout of the day

CrossFit Rise Above - CrossFit


Warm-up (No Measure)

:30 Seconds
Bodyweight Good Mornings
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog
Slow Sit-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

10-12min mobility
Overhead Stretch on Wall – 1 Minute
Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.



Warm-up (No Measure)

1Barbell Facing Burpees
Flop, Pop, and Hop
Flopping down into the burpee as opposed to performing an eccentric push-up will make for more efficient burpees and a less fatigued press on the barbell. Instead of slowly controlling the movement down, flop down, using the hands to brace the fall, before popping the feet outside of the hands and jumping up and over the bar. Saving the upper body here to allow for a more aggressive press down on the barbell in the toes to bar.

Movement Prep
3 Spidermans (each leg)
3 Frog Hops
2 Burpees
2 Barbell Facing Burpees

Toes to Bar
Press Down
Pressing down on the bar accomplishes a few things. First, for athletes who struggle stringing reps together, this will help them find a better rhythm. This is often a hip dominated movement, which leads to a lot of swinging. Using the shoulders helps with consistency of the kip. Secondly, pressing down on the bar shortens the distance athletes have to bring their legs and feet up in order to make contact with the bar. The hip flexors, one of the primary movers here, are used quite a bit in the burpee as well. If the legs don’t have to travel as far, the hip flexors aren’t going to be taxed quite as much.

Movement Prep
10 Scap Pull-ups
10 Kipping Swings
5 Knees to Chest
5 Toes to Bar

Movement Substitutions
Reduce Reps
Toes to Space
Knees to Elbow
Knees to Chest

Set the Back
Only lifting the heavy barbell for one reputation today, we want to make sure that athletes set their backs in the start position before pressing the bar off the floor. Typically when we are doing sets of more than one, the first deadlift is always the most difficult. The following are usually easier and look better because of the added momentum from the top going into the next reps. That being said, we only get one, so we want that one to be the best looking one. In the bottom, athletes should find vertical shins, brace their core, and have their shoulders pinned back befo

Metcon (AMRAP - Rounds and Reps)

1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

“Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston . Passing away on 1/10/15, he lived an amazing life.This workout was created by his fellow teammates. The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.
Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is better than aggressive. Athletes should approach this how they would see themselves doing so 12 minutes in. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing in the pace on those two movement sets them up to approach the barbell in a state in which they can safely lift it off the ground. If they finish their first round in two minutes and finish with ten rounds, they most likely kept an appropriate speed throughout.