WOD 3 Jul
10-9-8-7-6-5-4-3-2-1 reps of the triplet:Chest-to-bar pull-upBox jump, 30 inch boxGHD sit-upSee you at 1600
View ArticleWOD 12 July
155 pound Squat Clean and Jerk, 30 repsThe barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position...
View ArticleWOD 13 Jul
For time:155 pound Squat clean, 15 reps30 Toes to bar30 Box jump, 24 inch box15 Muscle-ups40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders135 pound Thruster, 15 reps30 Pull-ups30...
View ArticleRest or Pay
We'll open at 0930Arnold's Six Rules for Success1. Trust yourself and become who YOU want to be? What makes YOU happy? No matter what anyone else thinks, trust that you can become who you want to...
View ArticleWOD 19 Jul
For time:15 foot Rope climb, 5 ascents145 pound Clean and jerk, 5 reps15 foot Rope climb, 4 ascents165 pound Clean and jerk, 4 reps15 foot Rope climb, 3 ascents185 pound Clean and jerk, 3 reps15 foot...
View ArticleWOD July 23
For time:205/145 lbs Front Squat, 20 reps30 box jump, 30/24 inch box40 Kettlebell swings 1.5/1.0 pood50 Wall ball shots, 20/14 ballSee you at 1000 and 1600
View ArticleWOD 5 Aug
"Kelly"Five rounds for time of:Run 400 meters30 Box jump, 24/20 inch box30 Wall ball shot, 20/14 lb ballSee you @1530.
View ArticleRest day 15 Aug
Rest day!Come in and pay what you owe, practice your worst skills, or stretch out hardcore!See you @1600
View ArticleWOD 16 Aug
With a 45 pound barbell, 21-15- and 9 reps for time of:Turkish Get-ups, alternating armsSots pressClick here for slot press demo
View ArticleWOD 19 Aug
"Falkel"25 min AMRAP 8 HSPU8 box jumps 30/24"15 ft rope climb, 1 ascentSee you @1600.
View ArticleWOD 21 Aug
"Donny"21-15-9-9-15-21 reps for time of:Deadlift 225/155BurpeeSee you @1600U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa...
View ArticleBaez reenlistment WOD
4 rounds for time of:Run 400m12 Pull-ups16 Kettlebell swings 1.5/1 pood2 rope climbs16 Wall ball shots 20/14#See you @1600
View ArticleWOD 30 Aug
10 rounds with a 2 minute rest in between of:Run 400 metersDue to our equipment availability, we will perform this WOD with only 1 modality (the run). You may bring a bicycle if you wish, or do it at...
View ArticlePosting here again
Hey guys,In an effort to de-clutter our facebook page and ensure that people who either don't have facebook or find us through the internet can see what we are about we are all about we are going to...
View ArticleRest Day
If you've done the three workouts this cycle, you should need the rest day. Feel free to come in anyways and work on something you want to get better at or mobilize (your back probably is tight after...
View ArticleWOD 19 OCT
Snatch Balance 3-3-2-2-2-1-1-1-1-1Do some Pressing Snatch Balances in your warm-up to prepare you for the movement.Watch the snatch balance video demonstrations with Coach Burgener (CrossFit Olympic...
View ArticleWOD 21 Oct
Snatch 3-3-2-2-2-1-1-1-1-1Just like Saturday, the first substitution is Overhead Squats.If you aren't able to do Overhead Squats yet, sub Front Squats.
View Article22 OCT Rest Day and Intro Class
The first of the 3 Intro classes is tonight at 1800. Gym members need to be done with your workouts and out the door by then.We will be open at 1600 for the usual gym members to make up WODs and work...
View ArticleWOD 23 October
15 Minute AMRAPRow 250m25 Push-upsWe only have 2 rowers so remember to write your name on the board to reserve your spot in the starting order and be READY TO GO when it is your turn.
View ArticleWOD 31 October
3 Rounds for time of:15 95lb Overhead Squat15 L Pull-Ups15 95lb Split Jerk15 Knees to Elbows15 95lb Hang Clean15 25lb Weighted Back ExtensionsOpening at 1600, we don't have a Pull-Up bar or GHD...
View ArticleWOD 01 November
"The most important part of any CrossFit workout is posting about it on social media." -Daniel ToshTosh.0 clip NOT safe for workCrossFit HQ has jokes of their own, today's WOD.Five rounds of:15...
View ArticleWhat's the WOD?
We don't post a WOD daily because we follow the crossfit.com programming.Question: Why do we follow the CrossFit mainpage when most other boxes do their own programming? Answer: CrossFit HQ has been...
View ArticleUPDATE 08MAR15
To properly update this page, we are disclosing to our members that we are currently following the programming set up by CJ Martin from Crossfit Invictus. This is purely on a one month trial basis,...
View ArticleArticle 0
As many of you may know (though now official), we have officially changed our programming of choice to that of Crossfit Invictus, written by CJ Martin. It is well balanced, strong programming that many...
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