1. A woman bends over to grab exercise "battle ropes" in preparation for a workout.

    Why You Should Consider Functional Fitness

    Around this time of year, New Year’s resolutions have usually fallen into one of two categories: some commitments have been adopted with full intensity, while others have completely fallen by the wayside.  A common resolution among Americans is to get into a consistent workout routine. But that d…Read More

  2. Sunday, April 9th, 2017 WOD

    Sunday Funday: OPEN GYM 12:30PM-2:30PM WOD Options Option 1: AMRAP18 20 Slamballs or Side to Side Medball Slams 15 Box Jumps 10 Ring Rows 100m Run OR 0:20 Row or Bike Sprint Option 2: Sandbaggin' It: 5 Rounds: 200m* Sandbag Run 200m* Run Rest 1:00-1:30 *Modify to 100m if desired Option 3: Enduran…Read More

  3. Friday, April 7th, 2017 WOD

    ATHLETE & COMPETITOR A. Deadlift 1RM B. "Friday Night Pump" 4-5 Rounds, not for time, but as a Giant set: 8-12 DB Bench Press* 5-15 Pushups, Clapping Pushups, or Incline Pushups to Bench** 0:10-0:15 Bike Sprint Rest 1:00 *Excellent form is expected on these--Perform with control, NOT as fast as …Read More

  4. Wednesday, April 5th, 2017 WOD

    Be sure to Download "SugarWOD" to your phones!  Burpee penalties will be assessed to those who do not download it by the end of this week ;) ATHLETE & COMPETITOR A. "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups or Ring Rows (No Jumping Pull-ups)*…Read More

  5. Tuesday, April 4th, 2017 WOD

    Don't forget--this Thursday is "Friends & Family" Day, all WODS, all day! ATHLETE *Make sure you download SugarWOD and input your scores! A. 1RM Strict Press B. "Wittman" Hero WOD U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4…Read More

  6. Friday, March 24th, 2017: OPEN WOD 17.5!

    Come celebrate the LAST Open WOD and LAST Friday Night Lights of 2017!  Join us for some Protein Shakes & Cupcakes...along with a few beers and margaritas!  Also, the amazing Charlotte Foerschler will be here taking photos of all of you for CrossFit HQ!! WORKOUT 17.5 10 rounds for time of: 9 t…Read More

  7. Thursday, March 23rd, 2017 WOD

    TODAY is your LAST CHANCE to reserve your tickets to “Fittest on Earth: A Decade of Fitness.”  On Thursday, March 30th @ 7:30pm, CrossFit HQ's movie “The Fittest on Earth: A Decade of Fitness” MAY be coming to Hampton AMC! But it’s up to YOU all to get it here!  If you have been meanin…Read More

  8. Wednesday, March 15th, 2017 WOD

    ATHLETE A. 1 1/4 Front Squats 4-5 work sets of 2 reps @ moderate weight (Sweat athletes = Goblet Squats) B. “C2 Cindy” AMRAP 5: 5 Pull-Ups/Ring Rows, 10 HSPU* or regular Pushups, 15 AbMat Sit-Ups 5 Pull-Ups/Ring Rows, 10 HSPU or regular Pushups, 15 AbMat Sit-Ups 100 Double-Unders** Time remainin…Read More

  9. Tuesday, March 14th, 2017 WOD

    ATHLETE & COMPETITOR A. Deadlift: Build to a heavy Single in 10 minutes, not a max. B. “Leg Up” 5 Rounds: 21/15 Calorie Airdyne Bike  or 15/12 Cal Assault -- If bikes are all taken, 21/15 Cal Row 15 Wallballs (20/14) 9 Deadlifts (205/145)(185/135)(135/95)…Read More

  10. Thursday, March 9th, 2017 WOD

    No Mobility WOD tonight-- All other WODS are as scheduled. ATHLETE A.  "Power Play" 5 Rounds For Time: 10 Power Cleans (135/95)(115/85)(95/65) 10 Pull-ups B.  "Buddy Run"* 2000m Partner Sandbag Relay For Time, Switching every 200m. *If athletes are unable to run, they can do a partner 2500m Row (…Read More