Get started at Semper CrossFit.

Follow these steps and get in the gym today.

Get Started Learn More

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

  • TUESDAY WOD

    PARTNER ROW X 3

    500M WHILE PARTNER HOLDS PLATE BETWEEN FINGERS THEN SWITCH

    3 5 MIN AMRAPS

    20 CAL ROW

    15 BOX JUMPS 30/24

    20 OH LUNGES 45/25

    15 RING DIPS

    REST 2 MIN BETWEEN ROUNDS


  • MONDAY WOD

    STRENGTH: BACK SQUAT

    5 X 40% 1RM

    5 X 50

    3 X 60

    5 X 75

    5 X 80

    5 X 85

    15 MIN EMOM

    MIN 1 7 OH SQUATS 95/65

    MIN 2 10 TOES TO BAR

    MIN 3 10 BURPEES

    REPEAT 5 TIMES

     


  • FRIDAY WOD

    STRENGTH: PRESS

     5 X 40

    5 X 50

    3 X 60

    5 X 75

    5 X 80

    5 X 85

    15-9-6-6-9-15

    OH BARBELL LUNGES 95/65

    TTB


RSS Feed

Map - Location