Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

The Blog

If you need to reference old Blog Post Comments please reference the blog post on the link below:

Tuesday, 01 Feb, 2010

Warm-up- 3 mintues of 10 exlposive wall-ball shots, 10 reverse hyperextensions. Workout- Clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 100630. Next CF 101 class

Read More »

Monday, 31 Jan, 2011

Warm-up- 3 x 10 Turkish get-ups Workout- Three rounds for time of:12 Muscle-ups75 Squats Compare to 100104. Cool-down- work on some BASIC split positions CONGRATULATIONS

Read More »

Friday, 28 Jan, 2011

Warm-up-Spend 10 minutes working on Parallette drills Workout-Three rounds for time of-400m row400m sprint Rest 3-5 minutes between each round.Post splits to comments. Cool-down-The 10

Read More »

Thursday, 27 Jan, 2011

Warm-up-8 minutes of partner stretching to prepare for the Deadlift position, followed by 15 minutes of double-under practice. Workout- Three rounds for time of:275 pound

Read More »

Wednesday, 26 Jan, 2011

Warm-up-three minutes of: 20 lunge steps, 5 skin-the-cats Workout-Five rounds for time of:Run 400 meters20 Burpees15 Two-hand dumbbell Bent over row, 50 pounds each cool-down-Work

Read More »

Tuesday, 25 Jan, 2011

Workout- For time:21 L-pull-ups20 One legged squats, alternating legs18 L-pull-ups16 One legged squats, alternating legs15 L-pull-ups12 One legged squats, alternating legs12 L-pull-ups8 One legged squats,

Read More »

Monday, 24 Jan, 2011

Warm-up-3 rounds of: 10-20 seconds of L-sit, followed by 5 barbell Snatch-balances Then, the Burgener warm-up Workout-Snatch 1-1-1-1-1-1-1 repsPost loads to comments. Compare to 100325.

Read More »

Sunday, 23 Jan, 2011

Free Class- COMPETITION PREP Benchmarks class- “Helen”Three rounds for time of:400m run1.5 Pood Kettlebell swing, 21 reps12 pull-ups Post time to comments.

Read More »

Saturday, 22 Jan, 2011

Workout- Seven rounds for time of: Snatch-pull, 5 repsSnatch- Balance, 5 reps300m Run Post loads and time to comments. Question of the day: Next weekend

Read More »

Friday, 21 Jan, 2011

Warm-up-3 minutes of: 25 foot bear crawl, 5 strict pull-ups, 5 skin-the-cats Then, Practice rope-climb techniques Workout-Five rounds of:15′ Rope climb, max reps in 3

Read More »

Thursday, 20 Jan, 2011

Workout: “CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments. Compare to 101016. “The U-bend of life: Why, beyond

Read More »

Wednesday, 19 Jan, 2010

Warm-up:three minutes of 20 seconds of work, 10 seconds of rest, cycling through two movements- Jump squats and perfect push-ups Workout: “Elizabeth“ 21-15-9 reps of:Clean

Read More »

Tuesday, 18 Jan, 2011

Warm-up:10 minutes of Hamstring mobility work, 10 minutes of practice on the C2 rower Workout: Row 2k. Rest three minutes, then accumulate 3 minutes of

Read More »

Monday, 17 Jan, 2011

Warm-up:10 minutes of shoulder-prep. Then, work up to heavy set of Push-Jerks. Workout:Five rounds of:20 GHD Sit-ups5 Push jerk Cool-down:Instructor-led group stretching “Rope Climb Advice”

Read More »

Saturday, 15 Jan, 2011

Warm-up:Group med-ball toss, followed by muscle-up practice. Workout:Three rounds for time of:6 Muscle-ups30 Wallball shots, 20 pound ball12 Handstand push-ups135 pound Power clean, 15 reps

Read More »

Friday, 14 Jan, 2011

Warm-up:Run 400m. Then, Practice Hollow-rocks and move to Power clean skill-work. Workout: In teams of four, with only two members working at a time,4 minutes

Read More »

Thursday, 13 Jan, 2011

Warm-up:Row a 500m warm-up. Then, do a partner strict pull-up ladder, 1-4-1. Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Compare to 100814. Cool-down: finish with a max-set

Read More »

Wednesday, 12 Jan, 2011

Warm-up:10 minutes of double-under work. Then, for 4 minutes: 20 double-unders, 50 foot bear-crawl, 5 push-ups Workout:Five rounds for time of:10 Wall climbs10 Toes to

Read More »

Tuesday, 11 Nov, 2010

Warm-up:6 minutes of group Med-ball toss, followed by 6 minutes of partner-assisted hamstring stretching. Workout: “Rankel“ Complete as many rounds as possible in 20 minutes

Read More »

Monday, 10 Jan, 2011

Warm-up:For 5 minutes- 3 strict push-ups, 3 clapping push-ups, 10 stretch-band good-mornings. Then, 10 minutes of bench press practice. Workout:Bench-press3-3-3-3-3-3-3-3 reps Cool-down:3 sets of 10-15

Read More »

Sunday, 09 Jan, 2011

Workout: “Fran“ Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups Post time to comments. Compare to 100909. Thanks to everyone who came

Read More »

Friday, 07 Jan, 2011

Warm-up: 10 minutes of OHS squat-mobility work, using the butt-to-wall squat technique and various shoulder mobilizers. Then, 3 minutes of – two laps around the

Read More »

Thursday, 06 Jan, 2011

Warm-up:5 minutes of calisthenic, footwork, and agility drills. Then, practice the clean and jerk with Dumbells of varying weight. Workout: Tug-of-warSplit into two separate teams,

Read More »

Monday, 03 Jan, 2011

Warm-up:For 5 minutes: Hand-stand kick-ups, 5 repsOne-arm KB swing, 5 reps each armmuscle-up transition practice, 5 reps Workout: “Nate” Complete as many rounds in twenty

Read More »

Tuesday, 04 Jan, 2011

Warm-up:5 minutes of med-ball toss, then 3 minutes of “Cindy”. Workout: “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run Partition the pull-ups, push-ups,

Read More »

Sunday, 02 Jan, 2011

Workout: Seven rounds for time of:185 pound Front squat, 3 reps7 L-pull-ups Compare to 100330. Post time to comments. The Power Balance Bracelet- (do us

Read More »

Friday, 31 Dec, 2010

Warm-up:10 minutes of work improving overhead position with Lacrosse ball. Then, 10 minutes spent practicing the split landing position with a partner to help make

Read More »

Thursday, 30 Dec, 2010

Warm-up:Practice OHS with PVC. Then, three minutes of: 5 double unders, 5 OHS, 5 kipping swings Workout: (scaled to fit class time-frame) “Bull“ Two rounds for

Read More »

Wednesday, 29 Dec, 2010

Warm-up:10 minutes of mobility free-for-all. Then, Group med-ball toss followed by Rowing and Bench-Press practice. Workout:With a partner and a 16 minutes on the clock:

Read More »

Tuesday, 28 Dec, 2010

Warm-up:Partner-assisted Ham-string Mobility drills. Then, 30 calories on the C2 rower. Workout:“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean,

Read More »

Monday, 27 Dec, 2010

Warm-up:10 minutes of Squat-therapy. Then, Burgener warm-up Workout: “Randy” 75 pound Power snatch, 75 reps for time. Cool-down: Butt-to-wall hip-opening stretches. (for your deep squat)

Read More »

Thursday, 23 Dec, 2010

Warm-up:For 5 minutes warm-up with the following tasks in order: 2-5 reps of “V”push-ups, 10-30 single unders, 5-10 squat jumps Workout: “Nuts”For time:10 Handstand push-ups250

Read More »

Tuesday, 21 Dec, 2010

Warm-up:Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.Then, Empty-barbell Clean practice, working up to work-weight for the

Read More »

Monday, 20 Dec, 2010

Warm-up:Partner assisted hamstring-flexibility drills. Then,1 strict pull-up, 10 round-to-arched back good mornings2 strict pull-ups, 8 round-to-arched back good mornings3 strict pull-ups, 6 round-to-arched back good

Read More »

Sunday, 19 Dec, 2010

Workout: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post reps for both exercises in all rounds. Compare to 091124. Post loads to

Read More »

Friday, 17 Dec, 2010

Workout: In order, attempt a max (and unbroken) effort at each of the following movements:max rope climbs in 1 minuteArms-only rope climbRing-dipsHandstand hold500m row400m runL-sit

Read More »

Thursday, 16 Dec, 2010

Warm-up:25 foot down-and-back run, 1 burpee25 foot down-and-back run, 2 burpees25 foot down-and-back run, 3 burpees25 foot down-and-back run, 2 burpees25 foot down-and-back run, 1

Read More »

Wednesday, 15 Dec, 2010

Warm-up: group med-ball toss, Then- Dynamic Bench-press warm-up Workout: “Lynne”Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all

Read More »

Tuesday, 14 Dec, 2010

Warm-up:Move through the 10 movements included in today’s workout and perform 5-25 reps of each Workout:For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell

Read More »

Monday, 13 Dec, 2010

Warm-up:Work up to a “Heavy” set of Reverse Hyper-extensions using weight, bands, or whatever means necessary. Then, 3×10 Reverse Hyper-extensions. Workout:As many rounds as possible

Read More »

Friday, 10 Dec, 2010

Warm-up:Three rounds of- 10 partner med-ball sit-ups, 5 burpees, 10 squatsThen, the Burgener warm-up Workout:21-18-15-12-9 rep rounds of:115 pound Power snatchWallball shots, 20 pound ballKnees

Read More »

Thursday, 09 Dec, 2010

Warm-up:4 minute instructor-led terrain run. Then, 10 minutes of double-under skill work. Workout:Ten rounds for time of:15 Double-unders50 foot shuttle sprint, (25 feet down and

Read More »

Wednesday, 08 Dec, 2010

Warm-up:Calisthenic drills Workout:Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Post loads to comments. Get high

Read More »

Monday, 06 Dec, 2010

Warm-up: Row for 3 minutes, then 5 minutes of Group med-ball toss Workout:Five rounds for time of:Row 500 meters135 pound Thruster, 7 reps Cool-down:End the

Read More »

Sunday, 06 Dec, 2010

Warm-up:Group Med-ball toss, Then 10 minutes of muscle-up transition practice Workout:In teams of three, complete the following for time:100 Med-ball-toss Burpees with a 14 pound

Read More »

Saturday, 04 Dec, 2010

“Fight Gone Bad!“ Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row

Read More »

Friday, 03 Dec, 2010

Warm-up:Group Med-ball toss, Then, five minutes of:Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps…just get warm!) Workout:As many rounds as

Read More »

Thursday, 02 Dec, 2010

Warm-up:Burgener warm-up and assistance exercises. Workout:Snatch: 1-1-1-1-1-1-1-1-1-1 reps Cool-down:End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing

Read More »

Wednesday, 01 Dec, 2010

Warm-up:Partner-assisted Handstand practice Workout: “Diane“ 21-15-9 reps of:225 pound DeadliftHandstand push-ups Cool-down:10 minutes of ankle strengthening and mobility drills Post time to comments. Below is

Read More »

Tuesday, 30 Nov, 2010

Warm-up:10 minute Kettlebell complex. followed by Turkish-get-up practice Then, one-arm Kettlebell Clean and Jerk skill work Workout:Five rounds for time of:5 one-arm KB clean and

Read More »

Monday, 29 Nov, 2010

Warm-up:7 minutes of shuttle movement drills- Bear crawl, lunge, lateral runs, back-pedaling, etc. Workout: “Nicole”As many rounds as possible in 20 minutes of:Run 400 metersMax

Read More »

Sunday, 28 Nov, 2010

Warm-up:Strict pull-ups, kipping pull-up progression practice. Workout: as many rounds as possible in 4 minutes of:50 meter sprint,5 burpeesRest three minutes, then:As many rounds as

Read More »

Friday, 26 Nov, 2010

Warm-up: Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym Workout: “Collin“ Six rounds for time of:Carry 50 pound sandbag

Read More »

Wednesday, 24 Nov, 2010

Warm-up:5 minutes of group med-ball toss, Then double-under and Pull-up skill work Workout:Seven rounds for time of:5 Handstand push-ups185 pound Deadlift, 10 reps10 Chest to

Read More »

Monday, 22 Nov, 2010

Warm-up:500m row, followed by 10 perfect push-ups5 Minutes of Rack position workThen, 5×5 HPC on an empty bar Workout:Hang power clean 3-3-3-3-3-3-3 reps Compare to

Read More »

Sunday, 21 Nov, 2010

Warm-up:5 minutes of Team Med-Ball Tosses 8 Minutes of Hip Flexion/Leg extension mobility work Workout:Complete as many rounds as possible in 20 minutes of:30 second

Read More »

Saturday, 20 Nov, 2010

Warm-up:“Junk-yard-dog” Warm-up, followed by the Burgener warm-up Workout:Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Compare to 090617. Cool-down:3 x 15 reverse hyper Post time to comments. “The

Read More »

Friday, 19 Nov, 2010

Warm-up:50 foot shuttle runs- running, back-pedaling, bear-crawl, crab-walk, leap-frog, buddy-carryThen,Burgener warm-up and snatch drills Workout:As many rounds as possible in 8 minutes of :55 pound

Read More »

Thursday, 18 Nov, 2010

Warm-up:Three rounds of:10 Resistance-band Good Mornings,3 laps around the gym (two forwards, one back-pedal) Then,Practice the Deadlift and work up to your work weight Workout:Complete

Read More »

Wednesday, 17 Nov, 2010

Warm-up:6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every “loss” of balances = 5 burpees!Then,3×5 Explosive Wall-ball shots3×5 V-push-ups Workout: “Blake“

Read More »

Tuesday, 16 Nov, 2010

Warm-up:Shoulder-prep, samson stretch, and hip mobility stretches. Then, 3 x 10 OHS with PVC pipe, with three jogs around the gym between every set. Workout:

Read More »

Monday, 15 Nov, 2010

Warm-up:Double under practice,then,Three rounds of:30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges. Workout:Three rounds of:25 Push-ups50 Air squatsMax double

Read More »

Saturday, 13 Nov, 2010

Overhead squat 1-1-1-1-1 repsFront squat 1-1-1-1-1 repsBack squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Rich Froning Jr.: 310lb

Read More »

Friday, 12 Nov, 2010

Three rounds for time of:30 Kettlebell swings, 1.5 pood25 Wall ball shots, 20 pound ball20 Pull-ups Rich Froning Jr. 7:40, Pat Sherwood 9:49, Lisa Ray

Read More »

Thursday, 11 Nov, 2010

10-9-8-7-6-5-4-3-2-1 reps for time of: 75# Power Snatch20″ Box JumpsPush-ups Post time to comments. Travelers CEO: Today’s Regulations, Taxes Would Have Killed Family Business That

Read More »

Tuesday, 09 Nov, 2010

“Lumberjack 20“ 20 Deadlifts (275lbs)Run 400m20 KB swings (2pood)Run 400m20 Overhead Squats (115lbs)Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20

Read More »

Monday, 08 Nov, 2010

Snatch one rep every minute on the minute for 15 minutes. James Hobart 195-230lbs, Chuck Carswell 185-215lbs, Austin Malleolo 135-220lbs, Heather Bergeron 95-140lbs.Post the highest

Read More »

Sunday, 07 Nov, 2010

For time: 50 Kettle Bell swings, 1 pood50 double-unders40 Kettle Bell swings, 1 pood40 double-unders30 Kettle Bell swings, 1 pood30 double-unders20 Kettle Bell swings, 1

Read More »

Saturday, 06 Nov, 2010

“Barbara“ Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Austin Malleolo 25:51.Jason Khalipa: 2:53, 3:05, 3:23,

Read More »

Friday, 05 Nov, 2010

Five rounds for time of:3 Muscle-up Handstand push-ups10 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. If you cannot do the

Read More »

Wednesday, 03 Nov, 2010

Weighted Pull-Up, 1-1-1-1-1-1-1 reps Followed by: max reps strict pull-upsRest 3-5 minutesThen max reps kipping pull-ups In Memory of Amanda Miller – Melanoma Research Foundation

Read More »

Tuesday, 02 Nov, 2010

Complete as many rounds as possible 20 minutes of:10 Wallball shots, 20 pound ball10 GHD Sit-ups10 Back extensions Austin Malleolo 16 rounds + 10 wall

Read More »

Sunday, 31 Oct, 2010

Run 5K Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron22:10.Post time to comments. Compare to 100728. Pictures from yesterday’s competition on Flickr Do cortisone shots

Read More »

Saturday, 30 Oct, 2010

“Amazing Grace Fundraiser” 135/95 pound clean and jerk, 30 reps for time Post time to comments. Remember regular classes are cancelled for our 12:00 Barbells

Read More »

Friday, 29 Oct, 2010

Ten for load and time of:1 Clean and Jerk5 Pull-ups10 Push-ups15 Squats Heather Bergeron 155lbs in 12:45. Post load and time to comments. “How Obama

Read More »

Thursday, 28 Oct, 2010

21-15-9 reps of:225 pound Deadlift135 pound Overhead squat Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse

Read More »

Sunday, 24 Oct, 2010

“Bulger“ Ten rounds for time of:Run 150 meters7 Chest to bar pull-ups135 pound Front squat, 7 reps7 Handstand push-ups Kevin Montoya 18:20, Heather Bergeron 19:23,

Read More »

Saturday, 23 Oct, 2010

Thruster 1-1-1-1-1-1-1 reps Michael Giardina 264lbs, Heather Bergeron 165lbs.Post loads to comments. Compare to 091007. JUAN WILLIAMS: I Was Fired for Telling the Truth

Read More »

Friday, 22 Oct, 2010

As many rounds as possible in 10 minutes of: 10 knee-jumps10 Ball slams10 inverted burpees Post number of rounds complete to comments. “Rope Climbing Techniques:

Read More »

Thursday, 21 Oct, 2010

“Forrest“ Three rounds for time of:20 L-pull-ups30 Toes to bar40 BurpeesRun 800 meters Graham Holmberg 32:15, Kim Malz 32:44. Enlarge image U.S. Drug Enforcement Administration

Read More »

Wednesday, 20 Oct, 2010

“CrossFit Total” Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbsJason Khalipa: Squat 445, Press

Read More »

Tuesday, 19 Oct, 2010

Three rounds for time of:135 pound Hang power cleans, 15 reps15 Burpees Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10,

Read More »

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE CONSULTATION on the next page.

Shortly after we will be in touch with you to confirm your consultation. We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

FIND US AT:

3050 Leeman Ferry Rd, Huntsville, Alabama 35801

(256) 408-5990

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.