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Located at 550 8th st SW (across from Family Video)

New Beginners Class Starts May 2nd at 5am, call today to reserve a spot!

2 free weeks to try it out! (with deposit for the month)

 

UPCOMING EVENTS:

Battle in the Bluffs (MASTERS) - Apr 30th/31st

CrossFit Okoboji MayDay Melee - May 7th

Granite Games Online Qualifier - June 9th

Gameday Okoboji - June 11th/12th 

8035 The MAT Games - June 17th/19th

 

Thanks for visiting our home on the internet. Please use the navigation menus above to see what our site has to offer. Feel free to use our online forum to communicate with fellow CrossFitters and share your success stories and pictures.

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If you're already a part of Priority CrossFit you're probably looking for today's WOD, just use the tool below to see today's and this weeks WODs. 

 

WOD

SKILL
EMOM x 12mins
odd  =  100m sprint
even =  gymnastic goat of your choice for 5 reps


HERO WOD "JJ"
we will use regular HSPU since we do not have parrallete bars

For time:
 185 pound Squat clean, 1 rep
 10 Parallette handstand push-ups
 185 pound Squat clean, 2 reps
 9 Parallette handstand push-ups
 185 pound Squat clean, 3 reps
 8 Parallette handstand push-ups
 185 pound Squat clean, 4 reps
 7 Parallette handstand push-ups
 185 pound Squat clean, 5 reps
 6 Parallette handstand push-ups
 185 pound Squat clean, 6 reps
 5 Parallette handstand push-ups
 185 pound Squat clean, 7 reps
 4 Parallette handstand push-ups
 185 pound Squat clean, 8 reps
 3 Parallette handstand push-ups
 185 pound Squat clean, 9 reps
 2 Parallette handstand push-ups
 185 pound Squat clean, 10 reps
 1 Parallette handstand push-up

 Womens  RX 125lb

Read more...

OPEN GYM

Fridays WOD movements will include
- Running
- HPSU
- Squat cleans

Read more...

2016 Masters Regional WOD 1

21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.


Event 1 Variations

40-44
 21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

45-49
 21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

50-54
 21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

55-59
 21-15-9 reps for time of:
Row for calories
Thrusters

Men use 75 lb.
Women use 55 lb.

60+
 21-15-9 reps for time of:
Row for calories
Thrusters

Men use 75 lb.
Women use 55 lb.

Read more...

2016 Masters Regional WOD 3

Complete as many rounds and reps as possible in 15 minutes of:
 55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.


Event 3 Variations

40-44

Complete as many rounds and reps as possible in 15 minutes of:
 55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

45-49

Complete as many rounds and reps as possible in 15 minutes of:
 55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

50-54

Complete as many rounds and reps as possible in 15 minutes of:
 55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

55-59

Complete as many rounds and reps as possible in 15 minutes of:
 55 double-unders
15 chin-over-bar pull-ups
5 hang power cleans

Men use 135 lb.
Women use 95 lb.

60+

Complete as many rounds and reps as possible in 15 minutes of:
 55 double-unders
15 chin-over-bar pull-ups
5 hang power cleans

Men use 115 lb.
Women use 75 lb

Read more...

This week we will be performing all 4 WODs.   I will program them to how I feel you will best perform.  if you feel the urge to practice a SKILL please do so after the WOD.  There are many variations you may use for scaling.  Which ever you choose plese stick with them so you can compare worldwide at games.crossfit.com. 

WOD 2
(can be done any day you want to mon-weds, I know we just found this during our challenge so you may choose not to if you want)
1 Rep Max Deadlift

WOD 4
For time:
55 burpees
34 overhead squats
21 muscle-ups

Men use 95 lb.
Women use 65 lb.

Time Cap: 20 minutes


Event 4 Variations

40-44

For time:
55 burpees
34 overhead squats
21 muscle-ups

Men use 95 lb.
Women use 65 lb.

45-49

For time:
55 burpees
34 overhead squats
21 muscle-ups

Men use 95 lb.
Women use 65 lb.

50-54

For time:
55 burpees
34 overhead squats
21 muscle-ups

Men use 95 lb.
Women use 65 lb.

55-59

For time:
55 burpees
34 overhead squats
21 ring dips

Men use 75 lb.
Women use 55 lb.

60+

For time:
55 burpees
34 overhead squats
21 ring dips

Men use 65 lb.
Women use 45 lb.

*2nd bar required for burpees

Read more...

Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource