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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

  • FRIDAY WOD

    Friday WOD:  - first -  Find your Bench Press With Band 1 Rep Max.  - then -  Complete as many rounds as possible in 7 mins of:  10 Push Up (Rings)s  Chin Over Bar Hold, 15 secs  Run, 200 m

  • THURSDAY WOD

    Thursday WOD: 5 rounds for time of:  Overhead Walking Lunge, 95/65 lbs, 100 ft  Run, 400 m

  • WEDNESDAY WOD

    Wednesday WOD:  -  first -  Record your best Back Squat With Band 1 Rep Max lift. No Box, double over Red band guys, double over orange for girls.  - then -  21-15-9 reps, for time of:  Deadlift, 185 lbs  Burpee Box Jump, 24/20 in

  • 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

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