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Welcome to the Training Room’s Workouts Page.  This page will give you access to about 4,000 workouts we have been posting since 2006, giving you a seamlessly never-ending inventory of workouts you can use in your own life at home, when traveling, during the holidays, and more to keep your endurance high, and keeping you in shape wherever you are!  Take a look at the Training Room live workouts.  There are pages and pages of them for you to choose from.  Have a great workout!

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CrossFit WOD Work on your overhead squat today(OHS).  The overhead squat is probably one of the most effective exercises for developing impecable squat form, shoulder flexibility and rock hard abdominals.  This exercise, no doubt will give much bang for your...

Wenesday Training Tip

Try this at the end of  your next training session.  It’s a pretty cool finisher that we sometimes  use at the end of a class. Hold each for 1 minute. L-sit or modified L-sit with one knee bent at 90 degrees, foot planted and the up leg locked...


Row, row, row a boat, and do some snatches and pushups while you’re at it.This is one of my all time favorites.  If you feel ambitious, do your pushups on the rings. 250 m row40 kb snatches20 pushups250 m row30 kb snatches15 pushups250 m row20 snatches10...

Rest day

Go here to read about the Jack Meyer Memorial Paddle Out

Saturday Insanity!

Four Rounds: work/rest 30/30, 30/20, 30/15, 20/10 of elbows to knees jumping dips sb or kb squat cleans back extension slamball rotational slamball kb swings or snatches ring row/rope climb or jumping pull ups stepups/plyo stepups or box jump Finisher: 1 min squat...

It's a Fabulous Friday!

A little snow fell this morning now the sun is coming out.  It’s a great day to be alive and to Train! Here’s today’s circuit beating: 4 rounds work/rest 30/30, 30/25, 30/20, 20/10 sandbag clean and press ring rows kb swings slamball back...


CrossFit’s "Cindy" Do as many rounds as you can in 20 minutes of: 5 pullups 10 pushups 15 squats You can substitute ring rows or jumping pullups.

WednesdayTraining Tip

Pull up Palooza Try switching your grips and use different toys when you do pull up and pull up related exercises.  This will prevent bordum and overuse injury. Hit your grip hard with a rotating bar use a rope Add weight when necessary Substitute ring rows...

Tuesdays Training

For Time: five rounds Row 250m 20 kb swings 20 slamball 20 Jumping pullups 20 situps