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Rx INTEGRITY – CHARACTER WOD

Character WOD You all know each WOD has a prescribed performance standard, a Rx for a reason.  As a coach I may scale it to match the ability level of the athlete or encourage an athlete to go heavier to meet a goal, but the standard is there for a reason.  How else...

If you’re new to the area, new to Crossfit, or looking to make a healthy change in your lifestyle you are at the right place.  Crossfit Conversion is more than a gym, we are a family that is dedicated to working hard together to improve each day.  We encourage each other to perform and succeed at our maximum potential.  It doesn’t matter what your experience or fitness level is when you start, the important thing is you have decided to transform your lifestyle for a healthier, stronger, sustainable, way of life.  We are moms, dads, teachers, doctors, soldiers, students, and service workers, everyday people, who are committed to living each day to the fullest.

Workout of the Day

Wednesdays WOD 09/28/2016

CHECK IN Strength WOD:  Back Squats 3 @ 70% of your working 1 rep max. 3 @ 80% of your working 1 rep max. 3 @ 90% of your working 1 rep max."Freestyle Fran*" 45 Thrusters (95#/65#) 45 Pull-ups. *break it up any way you want until you complete 45 reps of each...

Mondays WOD 09/19/2016

CHECK IN Strength WOD:  Back Squats 3 @ 70% of your working 1 rep max. 3 @ 80% of your working 1 rep max. 3 @ 90% of your working 1 rep max."Freestyle Fran*" 45 Thrusters (95#/65#) 45 Pull-ups. *break it up any way you want until you complete 45 reps of each...

Tuesdays WOD 09/13/2016

CHECK IN Strength WOD:  Back Squats 3 @ 70% of your working 1 rep max. 3 @ 80% of your working 1 rep max. 3 @ 90% of your working 1 rep max."Freestyle Fran*" 45 Thrusters (95#/65#) 45 Pull-ups. *break it up any way you want until you complete 45 reps of each...

Wednesdays WOD 09/07/2016

CHECK IN Strength WOD:  Back Squats 3 @ 70% of your working 1 rep max. 3 @ 80% of your working 1 rep max. 3 @ 90% of your working 1 rep max."Freestyle Fran*" 45 Thrusters (95#/65#) 45 Pull-ups. *break it up any way you want until you complete 45 reps of each...

Crossfit Conversion Wodify Athlete Management

We use WODIFY for membership management and performance tracking.  Its a complete system for managing all aspects of your membership information, billing, status, and most important your improvement and performance!  If you are already registered with WODIFY just click the calendar to check in for your next class – or if your new to WODIFY check out the introductory video to learn how WODIFY will help you reach your peak performance.  For more info on WODIFY – CLICK HERE.

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Sign In

If you’re new to Conversion Sign Up is easy!  Click here to sign your waiver, register and pay online.

Performance History

You can track your performance history right from your phone.  This helps keep you focused on your goals and how far you have come!

Notifications

Recieve updates and notifications about events and performance right on your phone.

Class Calendar

Check out when classes are scheduled, who is coaching and who else will be joining you.

Video

Browse the video library to learn how to perform lifts and movements.

Wodify Locator

When you’re on the road, use the WODIFIND feature to find boxes that use wodify.

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Leaderboard

Track your work out performance against yourself and within the Conversion family

Mobile Apps

Use your phone to check the day’s WOD, enter your performance, see how you stack up against rest of the box, and track your nutrition.

Tweet About it

Post your WODs, share results and join in the community discussion though the built-in social media integration.

Whiteboard

Check the digital Whiteboard and see how everyone performed on the days WOD.

Nutrition Journal

Keep track of your nutrition goals and performance and help ea

Facebook

Share your success and performance with friends on Facebook.

Athlete’s Intro to WODIFY – Watch this short video to learn what WODIFY can do for your performance.

FUEL YOUR NUTRITION CONVERSION

Now Available! PaleoWorks!

Strength WOD:  Back Squats 3 @ 70% of your working 1 rep max. 3 @ 80% of your working 1 rep max. 3 @ 90% of your working 1 rep max."Freestyle Fran*" 45 Thrusters (95#/65#) 45 Pull-ups. *break it up any way you want until you complete 45 reps of each...

Healthy Holiday Side Dishes

Here is another post from Nerd Fitness – I just like the site because he uses Legos!  But there are some good recipes and examples here as well.  Start your planning now for Thanksgiving so you don’t give in to your sweet tooth! HOW TO MAKE HEALTHY HOLIDAY...

Turkey Day Ideas

I just want to pass along another good resource for recipes, and a meal plan for a Paleo Thanksgiving Meal.  This web site has a lot of good information and links as well.  Hopefully you can find something that you like and your family will...

Getting the Kiddos on Board

I’m sure you are all tracking the shenanigans of our family as we introduce new food items to our tribe of six.  It really isn’t new food, its the same food they always had, just prepared differently.  Throw the word “Paleo” in front of it and...