Functional Fitness

Have you ever wondered if you were fit?  Have you heard about Crossfit and wondered what it was all about?  The articles listed below give a great explanation on both the definition of fitness and how Crossfit can benefit everyone.

Understanding Crossfit

What is fitness?

Foundations






















WOD
THURSDAY 08/09/12

8 rounds
Run 200 meters
Rest 1 minute
Time each Run

WOD
WEDNESDAY 08/08/12

For time:
9 Ring Handstand Push-ups
18 Pull-ups
6 Ring Handstand Push-ups
12 Pull-ups
3 Ring Handstand Push-ups
6 Pull-ups

Chuck Kainz 8:49
Ring Handstand Push-up Demo:

WOD
TUESDAY 08/07/12

10 minute AMRAP (as many rounds and reps as possible) of Bear Complex

Bear Complex is one continuous movement of a deadlift into a power clean into a front squat into a push press into a back squat into a push press.
Pick your own weight

Bear Complex Demo:

WOD
MONDAY 08/06/12

"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
WOD Demo:

WOD
SUNDAY 08/05/12

For time:
21 Back Squats
42 GHD Sit-ups
15 Back Squats
30 GHD Sit-ups
9 Back Squats
18 GHD Sit-ups

WOD Demo:

WOD
SATURDAY 08/04/12

REST DAY

WOD
FRIDAY 08/03/12

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD Demo:

WOD
THURSDAY 08/02/12

For time:
21-15-9
Kettlebell Swings
Thrusters
Lunges

WOD
WEDNESDAY 08/01/12

5 Rounds for time of:
5 Manmakers
10 Knees to Elbows
30 Double Unders

WOD
TUESDAY 07/31/12

5 Rounds of as many reps as possible of:
Pull-Ups
Push-ups

WOD
MONDAY 07/30/12

4 Rounds for time:
Run 400 meters
15 Hang Power Cleans
25 Lunges

WOD
SUNDAY 07/29/12

As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Ring Dips
15 Push-ups

WOD
SATURDAY 07/28/12

REST DAY!!

WOD
FRIDAY 07/27/12

For time:
Row 5K

WOD
THURSDAY 07/26/12

Time to get back at it!

"Ship"
Nine rounds for time of:
Squat clean, 7 reps 185/120
8 Burpee box jumps, 36" Box/24" Box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

WOD Demo:

There will not be a WOD posted for the next couple of weeks. Mix and match and get as creative as you can. LIVE STRONG!

WOD
MONDAY 07/09/12

Deadlift 1-1-1-1-1-1-1

WOD Demo:

WOD
SATURDAY 07/07/12

For time:
50 Wall balls
25 Toes-to-bar
40 Wall balls
20 Toes-to-bar
30 Wall balls
15 Toes-to-bar
20 Wall balls
10 Toes-to-bar
10 Wall balls
5 Toes-to-bar

WOD Demo:

WOD
FRIDAY 07/06/12

10 minute AMRAP
10 Handstand Push-ups
Bear Crawl 20'

Bear Crawl Demo:

WOD
THURSDAY 07/05/12

5 Rounds for time of:
30 Double Unders
3 Clean and Jerks

Chuck Kainz 10:20 @ 205lbs

WOD

WEDNEDSAY 07/04/12

10 Rounds for time:
7 Hang Power Snatches
4 Manmakers

Manmaker Demo:

WOD
TUESDAY 07/03/12

For time:
80 Double Unders
70 Air Squats
60 Push-ups
50 Walking Lunges
40 Knees to Elbows

WOD
MONDAY 07/02/12

"Michael"
3 Rounds for time:
Run 800 meters

50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

WOD Demo:

WOD
SUNDAY 07/01/12

For time:
100 Box Jumps
At the top of every minute do 10 Sit-ups

Chuck Kainz 9:55

WOD
SATURDAY 06/30/12

Back Squat 3-3-3-3-3

Chuck Kainz: 275, 275, 275, 275, 295 (2)

WOD
FRIDAY 06/29/12

3 Rounds for time:
25 Wall Balls
20 Grasshoppers
15 Burpees
10 Toes to Bar
5 Handstand Push-ups

Demo: Grasshopper All other demos in the Demo Video section.

WOD
THURSDAY 06/28/12


Complete as many rounds as possible in 12 minutes of:
Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

WOD
WEDNESDAY 06/27/12

20 minute AMRAP
10 Hang Power Cleans
12 Box Jumps
16 Push-ups

WOD
TUESDAY 06/26/12

4 Rounds
Run 800 meters
Rest 1 minute

Time each run individually

WOD
MONDAY 06/25/12

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

WOD Demo:

WOD
SUNDAY 06/24/12

For time:
21-15-9
Front Squats
Kettlebell Swings

WOD
SATURDAY 06/23/12

5 Rounds for time:
10 Squat Snatches
10 Box Jumps
10 Knees to Elbows
10 Dips
10 Turkish Get-ups

WOD
FRIDAY 06/22/12

1 Deadlift
20 Double Unders
1 Deadlift
20 Double Unders
and so on...

Increase the weight every round until you reach your 1 RM (Rep Max)

WOD
THURSDAY 06/21/12

Back Squat 5-5-5-5-5

WOD
WEDNESDAY 06/20/12

5 Rounds
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 1 minute between rounds.
Increase the weight every round.

WOD
TUESDAY 06/19/12

"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

For WOD Demo go to crossfit.com and watch the video under the WOD for 06/19/12.

WOD
MONDAY 06/18/12

Run 5K

WOD
SUNDAY 06/17/12

Death by Thrusters
With a continuous running clock. Do 1 Thruster the first minute, 2 the second minute, 3 the the third minute, and so on..... until you can no longer complete the reps within the minute.

WOD Demo:

WOD
SATURDAY 06/16/12

For time:
Row 1000 meters
150 Double Unders
50 Burpees
Row 500 meters
100 Double Unders
35 Burpees
Row 250 meters
50 Double Unders
20 Burpees

"Chase performance. Focus on athleticism. Be the best athlete you can be and your bodys physique will take care of itself."

Greg Amundson

WOD
FRIDAY 06/15/12

For time:
21-15-9
Ring Push-ups
Back Squats
Pull-ups
Sit-ups

Chuck Kainz 9:19

WOD
THURSDAY 06/14/12

3 rounds for time:
200 meter Farmers Carry
15 Power Cleans
10 Front Squats
5 Push Jerks
Use the same weight for all lifts

Demo: Farmers Carry. Other demos in the Demo Videos section.

WOD
WEDNESDAY 06/13/12

For time:
10 Burpee Pull-ups
10 Pistols
10 Burpee Pull-ups
20 Handstand Push-ups
10 Burpee Pull-ups
30 Air Squats
10 Burpee Pull-ups
40 Push-ups
10 Burpee Pull-ups
50 Sit-ups

Demo: Pistols, Burpee Pull-up. All other exercise demos in the Demo Video section.

WOD

TUESDAY 06/12/12

Push Jerk 3-3-3-3-3-3-3

06/08/12

There will not be a WOD posted for the next couple of days. Will be back soon though!

WOD

THURSDAY 06/07/12

For time:

Run 400 meteres

50 Air Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Pull-ups

WOD
WEDNESDAY 06/06/12

For time:
21-18-15-12-9-6-3
Hang Power Cleans
Walking Lunges

See Demo Videos section for exercise demos.

WOD
TUESDAY 06/05/12

"JT"

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

For time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

WOD Demo:

WOD
MONDAY 06/04/12

Death by Burpees!

With a continuously running clock do one Burpee the first minute, two Burpees the second minute, three Burpees the third minute... continuing as long as you are able. Time ends when you can no longe complete the reps within that minute.

WOD
SUNDAY 06/03/12


5 rounds for time:
75 pound Push press, 25 reps
50 Double-unders

Chuck Kainz 9:13

WOD Demo with Chuck Kainz:

WOD
SATURDAY 06/02/12

For time:
21-15-9
Front Squats
Burpees
Pull-ups

Chuck Kainz 8:49

WOD
FRIDAY 06/01/12

5 Rounds for reps
Max Effort Push-ups
Max Effort Pull-ups

WOD
THURSDAY 05/31/12

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Add weight lifted on all lifts for your total.

WOD Demo:

WOD
WEDNESDAY 05/30/12

For time:
40 Back Squats
10 Box Jumps
30 Pull-ups
20 Box Jumps
20 Front Squats
30 Box Jumps
10 Push Presses
40 Box Jumps
Use the same weight for Back Squats, Front Squats, and Push Presses

See Demo Videos section for demos of the exercise movements.

WOD
TUESDAY 05/29/12

For time:
Row 5K

WOD
MONDAY 05/28/12

5 Rounds for time:
9 Burpee Box Jumps
12 Back Extensions
15 Hand Release Push-ups

Demo: Burpee Box Jump, Back Extension, Hand Release Push-up

WOD

SUNDAY 05/27/12

For time:
Run 800 meters
10 rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Run 800 meters

WOD
SATURDAY 05/26/12

Overhead Squats 5-5-5-5-5

See Demo Video section for demo.

WOD
FRIDAY 05/25/12

For time:
"Fran"
21-15-9
Thrusters 95/65
Pull-ups
Rest 1 minute
50 Burpees
Rest 1 minute
150 Sit-ups

Exercise demos in the Demo section on main page.

Fran Demo:

WOD
THURSDAY 05/24/12

15 minute AMRAP
Row 200 meters
5 Deadlifts
7 Handstand Push-ups
9 Sumo Deadlift High Pulls

Demo: Deadlift, Handstand Push-up, Sumo Deadlift High Pull

WOD
WEDNESDAY 05/23/12

For time:
3 rounds
10 Power Snatches
20 Pistols (alternating legs)
30 Sit-ups

Chuck Kainz 13:23

Demo: Power Snatch, Pistols, Sit-up

WOD
TUESDAY 05/22/12

For time:
100 Wall Balls
100 Sit-ups
100 Pull-ups
100 Kettlebell Swings

Demo: Wall Ball, Sit-up, Pull-up, Kettlebell Swing

WOD
MONDAY 05/21/12

Shoulder Press 3-3-3-3-3

Bryce Martin: 95, 105, 115, 125 (2), 125 (2)
Chuck Kainz: 135, 145, 155, 165 (2), 165 (2)

Demo: Shoulder Press

WOD
SUNDAY 05/20/12

Run 2 miles

Sorry for missing the last couple of days. Time to get back on track!
WOD
SATURDAY 05/19/12

15 minute AMRAP
5 Push Presses
10 Knees to Elbows
15 Thrusters (lighter weight than normal)
20 Double Unders

Chuck Kainz: 6 rounds (did wall balls instead of thrusters)

Demo: Push Press, Knees to Elbows, Thrusters, Double Unders

WOD
TUESDAY 05/15/12

For time:
150 Kettlebell Snatches
at the top of each minute do 3 burpees

Demo: Kettlebell Snatch, Burpee

WOD
MONDAY 05/14/12

3 Rounds
2 minutes Stationary Bike
2 minutes Running
2 minutes Rowing
Run 4 flights of stairs

WOD
SUNDAY 05/13/12


For time:
50 Back Squats
25 Pull-ups
25 Shoulder to Overhead
50 Front Squats
25 Pull-ups
25 Shoulder to Overhead
50 Overhead Squats
25 Pull-ups
25 Shoulder to Overhead
Decrease the weight every time you get to a new squat and use that weight for the Shoulder to Overhead.

This WOD DEMO is the same workout but different rep scheme.

WOD
SATURDAY 05/12/12

For time:
20-1 Box Jumps
1-20 Hang Power Cleans

Meaning you would do 20 Box Jumps 1 Hang Power Clean, 19 Box Jumps 2 Hang Power Cleans, and so on until you get to 1 Box Jump 20 Hang Power Cleans.

Chuck Kainz 33:18
WOD Demo with Chuck Kainz:

WOD
FRIDAY 05/11/12

For time:
5 rounds
25 Wall Balls
50ft Handstand Walk

Demo: Wall Ball, Handstand Walk

WOD
THURSDAY 05/10/12

For time:
Run 1 mile

WOD
WEDNESDAY 05/09/12

Push Jerk 3-3-3-3-3

Push Jerk Demo:

WOD
TUESDAY 05/08/12

For time:
21-18-15-12-9-6-3
Thrusters
Toes to Bar

Demo: Thruster, Toes to Bar

WOD

MONDAY 05/07/12

7 minute AMRAP
15 Power Snatches
30 Double Unders (If you cannot do double unders, do 60 singles)

Demo: Power Snatch, Double Under

WOD

SUNDAY 05/06/12

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Complete all reps of each exercise before moving to the next.

WOD Demo:

WOD
SATURDAY 05/05/12

For time:
Run 800 meters
30 Manmakers
Run 800 meters

Manmaker Demo:

WOD
FRIDAY 05/04/12

20 minute AMRAP
6 Push Presses
12 Knees to Elbows
24 Lunges

Demo: Push Press, Knees to Elbows, Lunge


WOD
THURSDAY 05/03/12

Power Clean 1-1-1-1-1-1-1

Power Clean Demo:

WOD
WEDNESDAY 05/02/12

For time:
21-15-9
Kettlebell Swings
GHD Sit-ups

Demo: Kettlebell Swing, GHD Sit-up


WOD
TUESDAY 05/01/12

For time:
250 Push-ups (Do as many reps as you can for each set until you reach 250. Every time you stop doing push-ups you must perform 4 Pull-ups)
then...
5 Rounds:
10 Burpees
10 Grasshoppers

Matt Thomas 17:55, Bryce Martin 27:00

OR

100 Handstand Push-ups (Do as many reps as you can for each set until you reach 100. Every time you stop doing handstand push-ups you must perform 4 Chin-ups)
then...
5 Rounds:
10 Sprawl Burpees
10 Grasshoppers

Chuck Kainz 23:56

WOD Demo with Matt Thomas, Bryce Martin, and Chuck Kainz:

WOD
MONDAY 04/30/12

For time:
3 Rounds
Row 750 meters
Run 4 flights of stairs (from the basement to the roof on the evidence side of the building)

WOD

SUNDAY 04/29/12

Bench Press 3-3-3-3-3

WOD Demo:

WOD
SATURDAY 04/28/12

For time:
20-1 Back Squats
1-20 Sit-ups
meaning you would do 20 Back Squats 1 Sit-up, 19 Back squats 2 Sit-ups, and so on until you get to 1 Back squat and 20 Sit-ups.


WOD
FRIDAY 04/27/12

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD Demo:

WOD
THURSDAY 04/26/12

For time:
100 Hang Power Cleans

Chuck Kainz 6:09, Chanel Flake 8:55

Hang Power Clean Demo:

WOD
WEDNESDAY 04/25/12

3 rounds
Row 500 meters
Rest 5 minutes

Chuck Kainz 1:33, 1:41, 1:40
Bryce Martin 1:37, 1:45, 1:48


WOD
TUESDAY 04/24/12

For time:
3 rounds
7 Overhead Squats
7 Deadlifts

3 rounds
14 Front Squats
14 Handstand Push-ups

3 rounds
21 Back Squats
21 Pull-ups

Matt Thomas 23:06, Bryce Martin 26:51, Chuck Kainz 28:46

WOD
MONDAY 04/23/12

Tabata
Pull-ups
Push-ups
Sit-ups
Air Squats

Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. So you would do all 8 rounds for the first exercise before moving on to the next exercise.


WOD
SUNDAY 04/22/12

6 Rounds
Run 400 meters
rest 1 minute

Time each run individual


WOD
SATURDAY 04/21/12

7 Rounds for time:
7 Burpees
7 Toes to Bar
7 Back Extensions
7 Hands off Deck Push-ups
7 GHD Sit-ups
7 Thrusters
7 Hug a Twinkie

Demo: Burpee, Toes to Bar, Back Extension, Hands off Deck Push-up, GHD Sit-up, Thruster, Hug a Twinkie


WOD
FRIDAY 04/20/12

Back Squat 3-3-3-3-3

WOD Demo with Bryce Martin:

WOD
THURSDAY 04/19/12

1 Clean and Jerk
1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
2 Clean and Jerks
1 round of cindy
3 Clean and Jerks
1 round of Cindy
and so on until you reach...
10 Clean and Jerks
1 round of Cindy

WOD Demo:

WOD
WEDNESDAY 04/18/12

"Karen"
For time:
150 Wall Balls

WOD Demo:

WOD
TUESDAY 04/17/12

Deadlift 1-1-1-1-1-1-1

WOD Demo:

WOD
MONDAY 04/16/12

20 rounds for time:
5 Pull-ups
5 Push-ups
5 Sit-ups
5 Air Squats


WOD
SUNDAY 04/15/12

"Pheezy"
Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

WOD Demo:

WOD
SATURDAY 04/14/12

Run 2 miles


WOD
FRIDAY 04/13/12

15 minute AMRAP of:
3 Box Jumps
3 Dips
6 Box Jumps
6 Dips
9 Box Jumps
9 Dips
12 Box Jumps
12 Dips
etc.....
increase the reps by 3 every round until the 15 minutes is up.

Demos: Box Jumps, Dips


WOD
THURSDAY 04/12/12

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Try and increase the load for each of the 15 sets.

WOD Demo:

WOD
WEDNESDAY 04/11/12

5 rounds for time of:
21 Kettlebell Swings
12 Turkish Get-ups (alternating arms)

See Demo Videos section for demo of the exercises


WOD
TUESDAY 04/10/12

For time:
Row 1000 meters then:
3 rounds
10 Toes to Bar
20 Push-ups
30 Sit-ups
40 Air Squats


WOD
MONDAY 04/09/12

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD Demo:

WOD
SUNDAY 04/08/12

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Record reps for both exercises in all rounds. (If you cannot do a body weight bench press, do push-ups)

WOD Demo:

WOD
SATURDAY 04/07/12

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

WOD Demo with Chuck Kainz


WOD
FRIDAY 04/06/12

For time:
10-1 (meaning the first set you do 10, second set 9, third set 8, and so on until you get to 1)
Overhead Squats
Bar Facing Burpees

Demo: Overhead Squat, Bar Facing Burpee


WOD
THURSDAY 04/05/12

Push Jerk 5-5-5-5-5

For loads per round:

Demo: Push Jerk


WOD
WEDNESDAY 04/04/12

For time:
Run 800 meters (0.5 miles)
Row 2K
Run 800 meters (0.5 miles)

Rowing Demo:

WOD
TUESDAY 04/03/12

20 minute AMRAP (as many rounds and reps as possible)
5 Wall Climbs
10 Knees to Elbows
15 Wall Balls
20 Walking Lunges

Note: This WOD is geared toward the mat room. Wall Balls can be done in the back room.

Demo: Wall Climb, Knees to Elbows, Wall Balls, Walking Lunge


WOD
MONDAY 04/02/12

For time:
100 Power Snatches
At the top of each minute do 1 Manmaker

Example: If you do 21 Power Snatches in the first minute, you would then do 1 Manmaker at the top of that minute then continue onto 22 until you reach 100 Power Snatches.

Demo: Power Snatch, Manmaker


WOD
SUNDAY 04/01/12

5 rounds for time:
10 Dips (Rings or Bar)
20 Sit-ups (use an Abmat if available)
30 Double Unders (if you cannot do double unders, do 60 singles)

Demo: Dips, Sit-up, Double Under


WOD
SATURDAY 03/31/12

15 minute AMRAP (as many rounds and reps as possible)
12 Deadlifts
9 Hang Cleans
6 Front Squats

Demo: Deadlift, Hang Clean, Front Squat


WOD
FRIDAY 03/30/12

3 rounds for time:
Row 500 meters
25 Burpees

Burpee Demo:

Rowing Demo:

WOD
THURSDAY 03/29/12

Back Squat 3-3-3-3-3

For loads per round:

WOD Demo:

WOD
WEDNESDAY 03/28/12


Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps,
12 Push press, 
9 Toes-to-bar

WOD Demo with:
Rob Norbryhn
Chuck Kainz



So to kick it off heres the first WOD

WOD
TUESDAY 03/27/12

"Fran"

21-15-9

Thrusters 95/65
Pull-ups

(21-15-9 means you would do 21 thrusters then 21 pull-ups, 15 thrusters, 15 pull-ups, and 9 thrusters, 9 pull-ups)

For time:

WOD Demo:

Crossfit Games Open Registration

01-20-12

What is Crossfit?


01-01-12
The Crossfit Throwdown is a local competition created by local Treasure Valley gyms.

This is the inaugural year of an online competition series based in the Boise, Idaho area for local CrossFit athletes, but the competition is open to anyone who wants to join.  The series will run as an online competition from January 1, 2012 and end with a final live event to be held at CrossFit Station in Eagle, ID on February 18, 2012.  We will post one WOD per week, for which you will have one week to complete the WOD and post your results.  Please see our FAQ page for information on how this competition series will be run.

Our hopes are to bring our Idaho CrossFit community together, encourage friendly competition, ready our best athletes for the Games Open, cheer on our friends and make new ones.  Above all, we want this to be fun for everyone!

Since this is the first year, I’m sure we will learn a lot from the experience to make the competition series better each year as we hope to continue it annually. Please feel free to e-mail suggestions to info@crosstownthrowdown.com.


Competing Gyms:

The Militia Box
Rock Creek Drive
208 Crossfit
Crossfit Refinery
5B Crossfit
Meridian Crossfit
Crossfit Station
Treasure Valley Crossfit
Crossfit E3
Gunfighter Crossfit