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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

  • THURSDAY WOD

    SOTS PRESS

    3 RFT

    21-15-9

    OH SQUATS 95/65

    BURPEES


  • WEDNESDAY WOD

    STRENGTH: HANG CLEAN

    5 X 5 INCREASING

    3 RFT

    6 CLEAN & JERK 135/95

    8 BURPEE BOX JUMPS 30/24

    12 KB SWINGS 70/53


  • TUESDAY STRENGTH

    BACK SQUAT

    1 X 4 70

    1 X 4 80

    1 X 4 80

    1 X 4 80

     FRONT SQUAT

    1 X 5 60

    1 X 5 65

    1 X 5 70

    1 X 5 70


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