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Click here to schedule your Free Trial Class and to register for our Fundamentals Course for all new CrossFitters  

Welcome to LoCo CrossFit

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • TUESDAY WOD

    Tuesday WOD: Dirty Thirty For time:  30 Box Jumps, 24/20 in  30 Jumping Pull-ups  30 Kettlebell Swings, 35/26 lbs  30 Lunges  30 Knees To Elbows  30 Push Press, 45/33 lbs  30 Back Extensions  30 Wall Balls, 20/14 lbs  30 Burpees  30 Double Unders

  • MONDAY WOD

    Monday WOD:  - first -  Push Press 9x3 at 70% 1RM Rest 30 secs between sets.  - then -  Every 1 min for 6 mins do:  1 Shoulder Press, 135/95 lbs  3 Push Press, 135/95 lbs  5 Push Jerks, 135/95 lbs

  • FRIDAY WOD

    Friday WOD:  - first -  Snatch 6x2 at 60% 1RM Rest 45 secs between sets.  - then -  3 rounds for time of:  Broad Jump, 100 m  Farmer's Carry W/ Plate (Pinch Grip), 100 m

  • THURSDAY WOD

    Thursday WOD: Chelsea Every 1 min for 30 mins do:  5 Pull-ups  10 Push-ups  15 Air Squats

  • WEDNESDAY WOD

    Wednesday WOD:  - first -  Record your best Push Press 1 Rep Max lift.  - then -  Tabata Push Press, 50% 1RM  Tabata Double Unders (Monostructural)  The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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