Internet Explorer no longer supports some features of our website. For best results, use Microsoft Edge, Google Chrome, Firefox, or Safari.


There will be no 7 am Tuesday and Thursday CrossFit class until further notice.

All other CrossFit classes ARE still running as scheduled. There was an issue while cleaning up the system that accidentally sent out an email saying some classes were cancelled.

CrossFit Boone – CrossFit

Upright Row and Bench Press

Superset Upright Row and Bench Press and go as heavy as possible for:

Upright Row:

3 sets of 5 reps

Bench Press:

3 sets of 10 reps

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Reverse Bodyweight Lunges

15 Kettlebell Swings (24/16)

10 Hand Release Push-Ups

100 Double-Unders (200 Singles)