Summer Punch Pass:
18 Class Punch Card--Use for ANY CLASS at ANY TIME!
Constantly varied functional movements performed at a high intensity. It’s a core strength and conditioning program that’s easily modified for your individual fitness level.
Incredible fitness, done at your own speed, while having an incredible amount of fun. No yelling, no screaming, just motivation. Come ready to flip tires, swing a kettlebell, throw a ball against a wall or even drag a tire! Every day is different!
This is fast becoming a favorite class! It’s a combo of TRX, Bosu training, low weight/high reps and HIIT workouts. You’ll never know what to expect. Every move is easily modified for your fitness level.
We realize “life gets in the way” sometimes. We happily offer open gym times. Please check our schedule!
We’re ready to get YOU STARTED NOW! All you need to do is register. CLICK HERE NOW. Have questions? Email us or Call Coach Martha: 757-805-2193
About CrossFit Atmosphere
Not every CrossFit gym is the same! We pride ourselves on an ego-free atmosphere and have spent the last three years building a friendly, motivational and welcoming gym. Going to the gym shouldn't be intimidating. And most of all you should NOT feel like you have to be "in shape" to walk thru the door! You'll love the atmosphere!!
100% FUN and challenging
80% Your Nutrition
0% Drama and Ego
Get in touch
Want a FAST response to your questions? Email us!
Start your transformation
Quick view of our latest CrossFit Workouts
3 Rounds 1 min– Plank Hold 1 min– Squat Hold 1 min– Deadlift Hold 155/105# 1 min– Hollowbody Hold 1 min– Overhead Lockout Hold 75/55# -rest 5 mins- Tabata Row for max meters
“Kelly” 5 Rounds 400m run 30 Box Jumps 24/20in 30 Wallballs 20/14#
Front Squat 5 x 5 @ 70% of 1RM All 5 sets at the same working weight. Focus on solid body positioning and speed out of the bottom. 15 Min AMRAP 20 Calorie Row 15 Hand Release Push-ups 20 Abmat Sit-ups
Bench Press 10 – 8 – 6 – 4 – 2 Increasing in weight each set 4 Rounds 6 Deadlifts 275/205# 12 Ring Dips 40 Double Unders
Front Squat Establish a 1 rep max -then- Crossfit Regional 2016- Event 7 21 Thrusters 95/65# 3 Legless Rope Climbs 15 Thrusters 95/65# 2 Legless Rope Climbs 9 Thrusters 95/65# 1 Legless Rope Climbs Sub for Legless rope climbs: If you have any form of rope climbs aside from legless, do 3-2-1 rope climbs. If you[…]
With a Partner 200 Double Unders 150 Abmat Situps 100 Burpees 75 KB Swings 2/1.5 50 Box Jump overs 24/20in *One partner working at a time. If there is an odd number, or no partner available, split reps in half.
5 Min EMOM 5 Power Cleans @65% 5 Min EMOM 3 Power Cleans @75% 5 Min EMOM Every 30 Seconds, 1 Power Clean @80% **All percents are based off of 1RM Power Clean. No rest between EMOMs. Have weights nearby and ready! -then- Crossfit Regional 2016- Event 3 104 Wallballs 20/14# 52 Pull-ups *10 minute time cap
HAPPY MONDAY! Back Squat Establish a new 1 rep max. -then- With a partner, or work:rest 1:1 10 x 200m row SPRINTS Log all split times. Score is slowest/fastest split times. Each partner completes ten 200m rows each. #Motivation Monday