WORKOUT OF THE DAY

  • 12.18.18 – Tuesday

    NEWS CF 312 Holiday Hours: 12/24 – closed 12/25 – closed 12/26 – open gym 9-11 a.m. 101 SKILL/STRENGTH Snatch Technique METCON In Teams of 2, AMRAP 12 50 Power Snatch (95/65) 50 Pull ...

  • 12.17.18 – Monday

    101 SKILL/STRENGTH Kipping Toes to bar technique… EMOMx12 M1: 8 TTB (toughest variation) M2: 12 Supermans M3: Rest METCON For Time: 10-8-6-4-2-4-6-8-10 Box Jumps (24/20) 20-16-12-8-4-8-12-16-20 Cal ...

  • 12.16.18 – Sunday

    STRENGTH Day 3 of Week 1 A. Deadlift 2×5 @90% of new 5RM B1. 6 Bent Over Row; rest 60sec B2. 10 Pull-Ups; rest 90sec, x3 C1. 10 Chest Supported Row; rest 60sec C2. 10 Supine/Ring Row; rest 60sec, ...

  • 12.15.18 – Saturday

    NEWS Strength class is cancelled today. All athletes must be registered for a heat to participate. 8 a.m., 9 a.m., 10 a.m. HEATS “12 Days of Christmas”For time:1 Clean & Jerk (bodyweig ...

  • 12.14.18 – Friday

    NEWS 12 days of Christmas WOD is tomorrow. Make sure to sign up for a heat in Zen Planner! CROSSFIT STRENGTH/SKILL 5 Rounds: A1. 2 Walk In Box Jump (high); r15sec A2. 1.25 Front Squats; r90sec METCON ...

  • 12.13.18 – Thursday

    CROSSFIT/101 Rest/Recovery/Skill/Make Up Day SKILLS CLASS Peg Board and Thruster Technique METCON 21-15-9 Thruster Burpee STRENGTH A. Bench Press 3×5 @90% of new 5RM B. Close Grip Bench Press 3&# ...

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  • Mike Zemanski

    Sick of the common gym routine of elliptical machines, pulley systems and awkward locker room interactions, Mike Zemanski wanted something different. At the time, he lived in Washington, DC, and ventu ...

  • Matthew Szenda

    Matthew Szenda has been around his own strength and conditioning coaches throughout his hockey career, which sparked his interest to get into the profession. As an athlete he experienced the importanc ...

  • Jessica Balfour

    In an effort to prepare for her first Tough Mudder, Jessica joined CrossFit 312 in 2012. Suffering from severe asthma and having never tried weightlifting before, she was unsure of how long it would l ...

  • Lindsay Arends

    After years of suffering from lower back pain, Lindsay Arends couldn’t even pick up a laundry basket or put on her own socks without help. Running and yoga seemed to be doing more damage than good. ...

  • Kat Au

    Kat never considered herself athletic. She ice skated and swam for a few years growing up. After college, She got tired of the usual gym routine and started going to CrossFit classes with her sister. ...

  • Jessica Denst

    In October of 2011, Jessica Denst walked in the door of CrossFit 312 after hearing how great Crossfit was. She never really enjoyed exercise but thought Crossfit would be a fun way to get a good worko ...

  • Dante DeTillio

    Dante was first exposed to CrossFit in 2007 when a friend showed him a video of a CrossFit competition he had competed in. Confused by the strange movements and grainy, flip phone video, Dante chose t ...

  • MaryKay Dreisilker

    MaryKay grew up doing competitive gymnastics for over 13 years. She enjoyed the intense physical demands of the sport, but after her gymnastics career was over, she needed a new fitness regimen to sta ...

  • Ignacio Granja

    In November of 2010, Ignacio began participating in Crossfit classes with his local rugby club as a way to supplement his run of the mill training regimen. His first class consisting of a modest rowin ...

  • Adam Feltz

    Adam Feltz found Crossfit through Paleo/Marks Daily Apple while researching gluten free eating. Years of endurance training had beaten him up and he needed a change. After he raced Ironman Wisconsin i ...

  • John Ryle

    In November of 2010, John Ryle’s cousin and friends persuaded him to get his “lazy ass” off the couch and attend a real workout. After an hour of punishment and crawling out the door, he comes b ...

  • Stephen Hoesley

    Stephen Hoesley joined CrossFit 312 while studying to become a chiropractic physician. Impressed by the scientific and physiological methodology behind CrossFit, Stephen Hoesley quickly became hooked. ...

  • Jenny Spencer

    In college, Jenny was one of those people who you would find at the gym for two hours doing cardio and lifting (mostly machines). She developed a love for group fitness classes as well as a passion to ...

  • Patrick Starck

    Patrick came in to CrossFit the same way most people do. Having played sports most of his life, he thought he was in decent physical condition and just needed to take things to the next level. He quic ...

  • Patrick Zemanski

    Patrick has always had a passion for sports and competition. After high school when he no longer played soccer and basketball competitively, he felt a void left by their absence. He noticed that he sl ...


CLASSES

  • CrossFit

    We believe CrossFit should be fun and challenging which is why our programming is broad, g ...

  • CrossFit Basics: 101

    CrossFit Basics: 101 is a series of introductory courses designed for people who haven’t ...

  • strength class

    Strength

    For beginners and experienced athletes alike, the strength class provides technique driven ...

  • Competitors

    The CrossFit 312 Competitors Class is designed to help athletes take their fitness to the ...

  • Yoga

    CrossFit 312’s knows the importance of balancing Crossfit intensity and strength traini ...

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