WORKOUT OF THE DAY

  • 1.22.19 – Tuesday

    101 SKILL/STRENGTH Snatch DL Technique… Into Power Snatch Technique METCON 7 RFT: 3 Power Snatch (95/65) 5 Hanging Leg Raises CROSSFIT SKILL/STRENGTH Snatch DL Technique… Into Power Snatch ...

  • 1.21.19 – Monday

    101 SKILL/STRENGTH Hollow body/Strict Pull-up (lat engagement) Technique… EMOMx9 M1: 12 Hollow Rocks M2: 5 Strict Pull-ups M3: Rest METCON Team of 2, AMRAP 12 15 KBS (55/35) 50 Double Unders 12/ ...

  • 1.20.19 – Sunday

    CROSSFIT Rest/Make-up day ENDURANCE AMRAP 15 minutes of: 7 KBS (70/55) 6 Burpee Box Jump Overs (24/20) 10m Handstand Walk -Rest 5 Mins- 21-15-9 reps for time of: Power Clean (95/65) Push Press (95/65) ...

  • 1.19.19 – Saturday

    STRENGTH/8am Bench Press (Light) Wide Grip – 3 x 10 Close Grip – 3 x 10 DB Press – Heavy – 4 x 8 Front Raises – 4 x 10 Side Raises – 4 x 10 Overhead Tri Ext – 4 x 10 Tri Pushdowns – 4 ...

  • 1.18.19 – Friday

      NEWS Our 6-Week Gymnastics workshop is open for registration and spots are filling up. Matt Szenda and MaryKay Dreisilker will be coaching a 1 hour specialty workshop every Friday at 6:30pm sta ...

  • 1.17.19 – Thursday

    101/CROSSFIT Rest/Make-Up Day SKILLS Kipping Pull-Up Technique METCON AMRAP 12 10 Kipping Pull-up 15 Wall Balls (20/14) METCON STRENGTH Squat 3×6 @80% of 5rm; rest 2 mins b/t sets 8×1 @52% o ...

MEET OUR TEAM

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  • Stephen Hoesley

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

  • 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 ...

  • 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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