First Class Is Always Free

Book your FREE private intro to CrossFit!

SIGN UP TODAY!

First Class Is Free

Book your Free one-on-one intro to CrossFit. Click here to schedule your Free one-on-one session!

Our Classes

View our current class schedule!

Tour Our Gym

Come on in

Check back here for our new video.

Workout of the Day

Mon, Sept 24th

|0 Comments

I am very excited to announce that there will be another coach coming on to the team!  Please help me in welcoming Rene B to the coaching crew.  Rene was a skilled and competitive athlete when he came to us just about a year ago.  Rene immediately took to our community and almost overnight became  a fixture at 38 North.  Over the last couple months it has been top ignore just how good a fit Rene would be as a coach.  I have seen him positively and effectively give tips to a number of athletes.  Rene  has such an easy going feel to his personality, that the way he gives this instruction always yields positive results.  Rene will be observing and helping us with coaching in the upcoming weeks taking on a class of his own after he passes the CrossFit Level One Certification.  If you see Rene please give him a warm welcome to the coaching team!  B Day shout out to Kristen S tonight!  Kristen is a founding member of 38 North and almost 7 years later she is still walking though our doors every week.  Kristen always brings in a fun positive energy to this community.  The thing I love the most about Kristen is that she never takes the sport or herself to seriously.  Kristen has always come in to get a good workout and be around good people, and these two goals are always achieved.  If there was a Box mom, Kristen would be it.  I don’t think anyone in the box has hosted more get togethers then the Spears, and Kristen is as good as a host as you can find.  It has been great having you around these last 7 years Kristen, thank you for being you!  Tomorrow is the retest for Back Squat.  Don’t kill your legs before the last two reps!  Be smart in the warm up and 1 reps, I will provide a suggested route to take to get the most out of your PR attempt.  Have fun and note a PR next to your name if you hit one!
A) 3 Min Row/Assault
Every :20 sec for 3 min
Barbell Good Mornings
lateral Box Step up
Light Overhead walking lunge
1 min Jog
B) 20 min to establish a One Rep Max back Squat
Suggested Path to PR
8 Minutes to warm up to warm up to 90% consisting of
2 Reps every 2 min at
60%/70%/80%  then
1 Rep at 90% at 8 min mark
Then every 3:30 1 rep at
94%
98%
102% (PR)
then on the last rep depending on how you feel go for it!  Even if you miss last rep you have PR secured the rep before.  You should not take more then 4 heavy one reps to get max out of the last rep.  Good Luck!
“Fitness”
20 Min EMOM
1st-25 Sec Dumbell Box Step up to 20″ (Right Leg only)
2nd-30 sec Assault
3rd-25 Sec Dumbell Box Step up to 20″ (Left Leg only)
4th-30 Sec Double Unders
C) “The Aftermath”
10 Min AMRAP
40 Burpee’s to 6″
30 Kettlebell Swings 53/35
20 Goblet Squats 53/35
10 Bar Muscle Ups (Scale to 10 Pull-ups(C2B or Kip then 10 Ring Dips)