Home - 12th State Crossfit

Become stronger, more confident, and better equipped to handle the challenges of your life.

12th State was founded in 2014 with a primary mission of helping others to improve their lives through fitness. Our community of athletes has created a culture that promotes hard work, positivity, and kindness at our facility. We believe that happy, motivated athletes are more successful in reaching their goals.

Your time training here should be the best hour of your day.

No Contracts.

We aim to retain your business with excellent service, not because you signed a long term contract. All memberships are month to month without long term commitment.

Professional Coaches.

We invest in the people that serve you, our valued client. Our coaches take pride in their craft and care about your development as an athlete.

Focus on longevity.

Experience has taught us that the best way to stay fit is to love working out. We strive to make fitness enjoyable, safe, and rewarding.

Train with Purpose

The needs of our athletes vary based on age, fitness level, and life responsibilities. In response, our coaches have developed distinct training pathways to optimize performance based on your personal goals.

See how we train

Train with Intensity

Measured intensity, appropriate for your age and fitness level, is the key to making sustained long term improvements in your fitness and overall health.

See who we are

Train for Longevity

Fitness is a lifelong pursuit that begins today and continues every day thereafter. Our coaches emphasize proper technique, smart progressions, mobility, and flexibility to keep you safe and focused on staying fit for life.

See what we do

May 17

Daily Workouts

WOD

CrossFit - Fri, May 17

Mobility

2 Rounds
5 Slow Jefferson Curls (Body Weight or Extremely Light)
20 DB Side Bends (Each Side)
Into:
1:00 Low Back Foam Roll
1:00 Iron Cross Stretch
2:00 Samson Stretch
2:00 Bottom of Squat

COMP/SPORT

Pause Deadlifts (Weight)

E2MOM x 6

Build to a Heavy Triple
3 Pausing Deadlifts
+
3 Broad Jump + Box Jump

Pausing Deadlift: Pause for 2 seconds just off the floor but still below the knee. Utilize a strong leg drive to finish out of the pause. RESET hips before each rep.

Fitness

Metcon (Time)

12 Minute Cap
1000m/900m Bike
Into:
40-30-20-10
Russian KB Swing
Alt. Leg V Ups
*30 Jump Rope After Each Set of V-Ups

*Pick a Weight to do the KB Swings Unbroken

Metcon

Metcon (4 Rounds for reps)

Comp

E3MOM x 4
10 DB Burpee Deadlifts (50s/35s)
10 Double DB Step Ups
150 Ft Sled Push

Sport

E3MOM x 4
10 DB Burpee Deadlifts (40s/25s)
10 Double DB Step Ups
150 Ft Sled Push

Fitness

E3MOM x 4
8 DB Burpee Deadlifts
8 Double DB Step Ups
150 Ft Sled Push

12th State Crossfit

Strength. Resilience.