CrossFit 913 is a proven strength and conditioning program dedicated to making you stronger, leaner, and healthier now. Located in South Overland Park.
Whether you’re ready to compete in the CrossFit Games or are just beginning your fitness adventure, you will be screened for a base strength and mobility. This helps our coaches (and you) know what we need to work on to make you a more well rounded athlete.
Once you’ve decided you’re going to win the CrossFit Games, climb Mount Everest, or lose 100 pounds, we will help you come up with a roadmap and a timeline to help you achieve your goals.
What we do?
Our system is centered around a tried and true process of achieving results in small steps.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.
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