Spring and Summer Hours Effective Monday 4/6. Please check the Schedule Page.
The next On-Ramp starts on 4/13. For more info email: getstarted@shorelinecrossfit.com or SIGN UP HERE. Spots are limited.


Tuesday 03-31-15

10 Minute EMOM of:

Even Minutes: 3-6 Pull Up Negatives, slow eccentric (see note)
Odd Minutes: 3-6 Tempo Push Ups, slow eccentric

Note: Get into a ½ second static hold with chin over bar, then slowly come down. Feel free to kip, use a band, or jump off a box into this position.

Fitness WOD:
10 Burpee Pull Ups + 300 M Run, rest 1 min
20 DB Complex + 200 M Run, rest 1 min
300 M DB Farmers Carry + 100 M Run, use same DBs as complex

Dumbbell Complex: 2 DB Push Ups + 1 Left Arm DB Row + 1 Right Arm DB Row

100 Strict Sit Ups for time- anchor feet

Fitness Program Description


Tuesday 03-31-15

10 Minute EMOM of:

Mins 0-5: 1-3 Weighted Strict Pull Ups
Mins 6-10: 3-5 Strict Pull Ups, try connect reps

Note: a pull up is not only the eccentric but the concentric as well. If possible, try to connect your reps to benefit from the full range of motion.

10 Muscle Ups + 300 M Run, rest 1 min
20 Strict Ring Dips + 200 M Run, rest 1 min
30 Chest to Bar Pull Ups + 100 M Run

100 Strict Sit Ups for time- no anchor

Performance Program Description

Competitor WOD

Saturday 03-28-15

I’m going to ask everyone to be creative tomorrow or ask LP for a little something-something.

Competitor Program Description

Competitors submit your results/times HERE.

Teens WOD

Thursday 01-29-15

Come see what Coach Dave has up his sleeves for you today!

Recent Blog Posts

You are An Athlete
One Week Left...Get Ready to PARRRRTTY!
February Accomplishments

Masters WOD

Sunday 03-29-15

5 Rounds of:

10 Toes to Bar
10 Box Jumps
10 KB Swings
100 M Run

Kids WOD

Tuesday 03-31-15

WARMUP: Squat Tag

SKILL WORK: MedBall Clean-Wall Balls

WOD: Roll the Dice AMRAP
MedBall Clean Wall Balls
Bear Crawl
Hurdle Jumps
*Roll the dice for how many reps to do