WORKOUT OF THE DAY

  • 9.22.18 – Saturday

    8 a.m. – STRENGTH A. Snatch 5×1 @90% B. Back Squat 1×1 @90%, 2×3 at 25-40# less than set 1 C. Snatch Grip Deadlift + 2 Low Hang Snatch Grip High Pulls 5×1 @90% 2 Rounds: D1. ...

  • 9.21.18 – Friday

    CROSSFIT SKILL/STRENGTH A. Build to 85% of your Power Snatch B. DB Push Press 3×4 @40X1 METCON In teams of 2, for time: 21-15-9 Synchro Pull-Ups Synchro Deadlifts (225/155) ...

  • 9.20.18 – Thursday

    NEWS CrossFit Team Series For those of you who have signed up for the CrossFit Team Series. Here is a suggested schedule to complete all four workouts prior to the deadline on Monday: Thursday – ...

  • 9.19.18 – Wednesday

    101 SKILL/STRENGTH Snatch and Handstand Push-Up Technique METCON AMRAP 4 9 HSPUs 3 Snatches (155/105) -rest 6min- AMRAP 4 7 Box Jump 5 Power Clean (155/105) CROSSFIT SKILL/STRENGTH EMOM x12 M1: 30s HS ...

  • 9.18.18 – Tuesday

    101 SKILL/STRENGTH Pull-Up and Medball Clean/Sandbag to Shoulder Technique METCON Teams of 3, AMRAP 24 8 CTB Pull-Ups 10/7 Cal AB 5 Sandbag to Shoulder (100/70) 50’ Front Loaded Sandbag Carry -Relay ...

  • 9.17.18 – Monday

      101 SKILL/STRENGTH Pistol and Thruster Technique METCON For time: 60 Cal Row 50 Pistols 40 KBS (70/55) 30 Burpees (no jump but stand all the way up) 20 Thrusters (95/65) CROSSFIT SKILL/STRENGTH ...

MEET OUR TEAM

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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. ...

  • 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 ...

  • 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. ...

  • 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 ...

  • 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 ...

  • 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 ...

  • 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 ...

  • Jessica Seveska

    Jessica Seveska grew up playing numerous sports as a kid and has always considered herself to be an active person, but believes nothing has ever consistently challenged her or made more positive diffe ...

  • 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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