Welcome to CrossFit Hanford

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.


  • S1- Thruster x 3 M1- 21-15-9 S2OH / T2B


    20 minutes to get a heavy 3 rep thruster



    S2OH  95-65  and T2B

    Comp athletes warm up OYO go to red room and...........

    Easy, fun 5 K row

  • OHWL distance


    12 minutes max distance Overhead Walking Lunge in 10 meter transitions ( you don't have to drop but you do have to turn ) 95 /65 ( scale this one accordingly ) bar over burpee penalty for each drop.

    ladder your bar over burpees when you drop 1 for first drop. 2 for second............

    How far can we go? score = distance traveled

    Athletes familiar with GHDSU........

    GHDSU and hand release pushups ( after class ) HSPU if you have them


    Not yet ready for the GHD? T2B or Knees to parallel and push ups 21-15-9


  • Let's do this :)

    All we have today is

    A little Front Squat work on the front end then.....

    800 meters



    20 FS


    30 FS


    40 FS

    Good news   85 /55 .....I'll be there enjoy

    Comp athletes

    work on KNOWING what your max height BJ is and

    rope climb transition 10-12 ft. 

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