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Welcome to Semper CrossFit

Welcome to Semper CrossFit! 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.

Workout Of The Day

  • "SATURDAY PARTNER WOD"

    STATION 1 HANDSTAND HOLD GOBLET SQUATS 53/35 STATION 2 PLANK HOLD ROW FOR CALORIES STATION 3 DEADLIFT HOLD WALL BALL 20/14 TEAMS OF 2 - 5 MINUTES AT EACH STATION WITH A 1 MINUTE TRANSITION BETWEEN EACH STATION. PARTNERS WILL ONLY DO WORK WHILE THE OTHER PARTNER IS IN THE HOLDING POSITION.

    Sat, May 18, 2013 (No comments)

  • "FRIDAY WOD"

    FOR TIME: FRONT SQUAT 165/115 10-8-6-4-2 DU 50-40-30-20-10 COOL DOWN: FARMERS WALK WITH DB OR KB 53/35 TO RED FLAG X 3

    Fri, May 17, 2013 (No comments)

  • "THURSDAY WOD"

    BURGENER WARM-UP STRENGTH: HANG CLEAN 5 X 5  5 RFT 5 PUSH JERKS 185/125 10 BURPEES L2 155/105 L1 135/85

    Thu, May 16, 2013 (No comments)
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