WORKOUT OF THE DAY

  • 9.26.16 – Monday

    101 SKILL/STRENGTH Bench Press Technique, then.. 3×10 Bench Press METCON: Teams of 2, AMRAP 20: 8 Wall Walks 8 Strict Pull-Ups/CTB Pull-Ups 24 KBS (70/55) CROSSFIT SKILL/STRENGTH 3×10 Bench ...

  • 9.25.16 – Sunday

    CROSSFIT/101 Rest/Recovery Day ENDURANCE Row 1,000 meters -Rest 3 Mins- “Kelly” 5 rounds for time of: Run 400 meters 30 box jumps (24/20) 30 wall-ball shots (20/14) -Rest 3 Mins- Row 1,000 ...

  • 9.24.16 – Saturday

    8AM – STRENGTH A. Mid-hang power snatch 5×2 @65%; rest 1min B. Snatch balance Build to a max for day; 1×1 @90% (of daily max); 2×2 @80% C. 3 Rounds: 60m Prowler Push (empty) + max ...

  • 9.23.16 – Friday

    101 SKILL/STRENGTH Split Jerk Technique, then… 3×3 Split Jerks METCON 4RFT: 4 Power Cleans (155/105) 4 Front Squats (155/105) 4 Shoulder to Overhead (155/105) CROSSFIT SKILL/STRENGTH 5× ...

  • 9.22.16 – Thursday

    CROSSFIT Rest/Recovery/Skill/Make Up Day 101 SKILL/STRENGTH Medball Clean / Clean Technique then… 5×3 Squat Clean (ascending) METCON AMRAP 16 Row 250m 20 Push-Ups 60m Farmer Carry (70/55) S ...

  • 9.21.16 – Wednesday

    101 SKILL/STRENGTH Front Squat Technique, then… 3×10 Front Squat METCON: AMRAP 10 9 Ground-to-Overhead (95/65) 7 Burpee over Bar 5 CTB Pull-Ups CROSSFIT SKILL/STRENGTH 3×10 Front Squat @2 ...

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  • mikezemanski

    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 ...

  • Steve 2

    Stephen Hoesley DC

    Dr. 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 hoo ...

  • mattszenda

    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 ...

  • LA

    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. ...

  • JMarie2

    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 ...

  • adam

    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 ...

  • ryle

    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

    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 ...

  • brian sebben3

    Brian Sebben

    Brian was always active in his youth. In the summers he life-guarded and taught swimming and diving lessons. In high school he was a year round athlete, competing in Cross Country, Diving, and Track a ...

  • Patrick Starck

    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 ...

  • PatrickCF312

    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 ...


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