June 29, 2015


Back Squat – 3 reps @ 70%x 4 sets *first rep is 3 sec. hold, 2-3 are no holds


7 minute amrap
7 r/arm dB OH lunge steps
7 l/arm db OH lunge steps
7 burpee pull ups

rest 5 minutes

400m TT run

*weight for OH – 53/35 or 35/25
**for the burpee pull ups the scale will be just burpees

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Schedule and Team











Getting Started

    The hardest step is the first one; walking through the door. Fill out the contact us form to inquire about your first free class, or just arrive a few minutes early to fill out a waiver and join a class. Whether it’s weight-loss or increased strength, our certified coaches will help you reach your goals.

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    If you are an experienced Crossfitter, join us for group class. The recipe for success with fitness is no secret; mechanics + intensity = results. We’ll coach you through proper form to ensure safety and maximize efficiency. If you are new to CrossFit, it’s recommended that you participate in Group Elements to learn the foundations of CrossFit. Our universally scalable program can be utilized to achieve optimal results. CrossFit truly is for everyone!

  • THEN

    Once you’ve stepped through our doors, you’ll see a box forged in community. We support each other’s goals whether it is weight loss or a faster 10k. We have membership plans and prices that suit the frequent business traveler as well as the stay-at-home mom. Contact us today to sign up and start your journey today.

Frequently Asked Questions

Common concerns.

What is House Of CrossFit?

HOCF is the oldest affiliate in Carlsbad. We break down the globo-gym mentality and emphasize the purest form of fitness through functional movements performed at high intensity. Most importantly, there are no machines in our gym, rather, athletes of all shapes and sizes utilizing equipment from free weights and barbells to plyo boxes and medicine balls. All coaches are CrossFit Level 1, Level 2 (or higher) Certified Trainers and seek to provide the safest environment for fitness while having fun.


Do I have to “prepare” to start CrossFit?

The best way to get better at CrossFit, is to do CrossFit. Weight-loss, body change, increased strength or speed all takes place within our highly coached and motivated environment. While any exercise is better than none, our CrossFit program will get you into shape very quickly. When athletes commit to consistency, they typically see results within 3 weeks and dramatically higher levels of progress (to include fat loss and improved cardio vascular function) at 3 months. Make no mistake: CrossFit, if you allow it, will push you and it might not be easy. But you wouldn’t want it that way would you?


What is the box like?

Hour long classes are structured in a manner that promotes group fitness while providing for individual coaching. You are guaranteed to never have a three-day period repeat itself. By no means are we random, rather, constantly varied to help you prepare for anything life throws your way. Gone are the days of the same old boring gym routine. With variance comes fun – not to mention optimizing your body’s ability to adapt to and respond to a variety of challenges. We utilize music and coaching cues to motivate athletes and rely on mechanics to make the good, better and the better, best. At HOCF, we demand the highest level of coaching from our trainers and 100% effort from our athletes.


What are the members like?

All of our members have a common goal; to be a part of a community and not “just a gym.” We embrace a community approach towards fitness via relationships amongst members, trainers and their respective families. We have members of all backgrounds and employment statuses from 1st responders, lawyers, teachers, and soccer moms. They often come early and typically stay late. There is something about cheering on the last athlete and offering a friendly high five after a PR that is an environment you will not experience anywhere else.

Excited yet? What are you waiting for?

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What our athletes have to say.

After years working out at Globo Gyms we were looking for something not only challenging but... read more


House Of CrossFit, and CrossFit in general, have allowed me to exercise and improve my self-esteem...read more


I just wanted to drop a note and say thanks to everyone at House Of CrossFit. I have found a new...read more


Crossfit and my House Of CrossFit family have changed my life in so many positive ways. In 2007 I...read more


The Elements classes provided me with a great intoduction to Cross-Fit! The sessions gave me technical and physical confidence that was truly empowering! Coming from a running background...read more



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WOD 22 – 2/22/15

22 is the current number of Veterans that commit suicide a day. That is 22 too many. We are rallying together as a gym and as a community to support Operation Enduring Warrior by hosting a WOD to raise funds and awareness for Veterans suffering from PTSD. Operation Enduring Warrior will receive 100% of the proceeds. Their organization is a veteran operated non-profit whose mission is to Honor, Empower, and Motivate wounded service members. We are asking for from each participant in effort to raise ,222 as a gym. With the support of Operation Enduring Warrior and Lululemon Athletica …

... read more

HOCF Holiday Party 12.20.2014

December 20th D Street 7pm till there are no more! Go to the House FB page and let us know if can make it: http://Facebook.com/houseofcrossfit There are no barbells at this meet-up…just a good ol fashioned social gathering of friends and crossfitters. Come out with us for the night and enjoy some drinks and dancing.

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12 Days of Christmas WOD

12 Days of Christmas WOD Saturday, December 20 at 8:30am – 11:30am Join us for a special Christmas workout featuring our annual 12 Days of Christmas WOD. Come to either 8:30 or 9:30am classes and stay after for a BYOP (bring your own paleo) potluck. We will share a little sweat and then some sweets as we spread the CrossFit Christmas cheer! Friends and family welcome! There will be a kids workout option available. Share your Paleo (or paleo-ish) potluck item you are bringing in the comments.

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House Of CrossFit LIFE
Social Media Updates, Events, Photos and Videos from House Of CrossFit!

WhatUp @ the House FB

Today's lunch crew busting out those burpee pull ups! Nice work today folks! #burpee #pullup #crossfit #nooner

It's no surprise that this dynamic duo won 1st place at today's Silver Fox Comp! We've seen them practice together in the gym over the past few weeks are are really proud of their hard work and accomplishment. Give em an atta girl! 🙌🏻 @nikkig7777 @maryoscf #houseofcrossfit #competition #proud #competitor #teamwork

cogennelson Way to go ladies! @nikkig7777 @maryoscf super proud of you
About 2 days ago
amyjopaquette Nice work!!
About 2 days ago
blake_whit Yeah @nikkig7777 kills it!
About 2 days ago
barbellkitchen Beast mode 😎
About 2 days ago
justineicholtz Awesome!
About 2 days ago

STRONG teamwork today during our stadium style team WOD. We love Saturday workouts! 💪🏻#teamwork #strong #friends #community #crossfit #houseofcrossfit

justineicholtz That turned out good
About 3 days ago
amanderson739 Sorry to have missed it @houseofcrossfit 😓 it's all @cschmidt27 fault. No names but someone slept like 13 hours straight lol. I caught up on some tv lol.
About 3 days ago
houseofcrossfit 📷cred @justineicholtz
About 2 days ago

Lean mean snatch machines. The guys all happened to be in today during open gym putting in some serious work. #competitonprep #competition #provinggrounds #seriousface #crossfit #houseofcrossfit

j2_rubin #unisextanktop
About 3 days ago
j2_rubin #jaysonw
About 3 days ago
samuahela #soccerskills
About 3 days ago
jasontwade #joshrubin #joshscorner #norep #bentrightarm
About 3 days ago

#Xendurance deliveries are in! Come and get yours and start flexing! #flex #jackedandtan #xendurance #creatine @cogennelson @tattoobrad @misslittleone @cfspencerm

Yup. These two ladies are still waking up at 5am to train during their summer break. Nothing like rope slams and cleans to wake you up! @brussooooo #bestjobintheworld #coach #crossfit #dawnpatrol #fitness #motivation #summerbreak

brussooooo @s.j.swany great workout today!
About 5 days ago
_kmaraj @brussooooo are you all better??!
About 4 days ago
brussooooo Almost! @_kmaraj Can do everything but running and jumping
About 4 days ago
_kmaraj @brussooooo yay glad you're healing! You have to come to 4:15 now that you're on summer break 😉👍
About 4 days ago
brussooooo Thank you! I definitely will when I'm not babysitting or traveling 😊@_kmaraj
About 4 days ago

Please welcome our newest addition to the coaching staff and HOCF team, Taylor Graham! ( @taylor_graham13 ) You will find him coaching the morning classes when he's not training for #regionals2016 😎 Lots of energy and even more knowledge. Go fill up his classes folks! #houseofcrossfit #coach #virtuosity

amanderson739 Welcome @taylor_graham13 we are happy to have you as a part of the fam!!!
About 7 days ago

The guys had one, now it's our turn! Join us for our ladies only night, Wednesday, July 1st. We'll kick off with a workout at 5:15pm, then head to Rubios in San Marcos afterwards for tacos. Finally, we'll catch Magic Mike XXL on opening night for a 7pm showing at Edwards. RSVP at the box! {please purchase tickets in advance on fandango to guarantee seating}. #ladiesonly #ladiesnight #magicmike #crossfit

barbellkitchen Tag anyone else I missed!!
About 1 week ago
captainescosek Hey! I can actually make it to this!!
About 1 week ago
barbellkitchen Yay!!!! 👆🏻 @captainescosek
About 1 week ago
honorable_heathen Have to remind myself to go to the 4:15 class this day since the entire 4:15 class will be showing up for this at 5:15!
About 1 week ago
amanderson739 @claprade73 this is it! Save a workout that day too and do the whole day with us pretty please 🙏
About 1 week ago

Rich Froning wants to tell you how much he loves America and her birthday. Yall better get ready for 4th of July at HOCF! There's gonna be fireworks! 💥🇺🇸💥 #fourthofjuly #usa #america #patriotic #crossfit

Great work this week House of CrossFit athletes. Many of you are prepping for competition and we can see all of your hard work. Rest those muscles (dads, that means you) because Monday is coming and you never know what's in store... 😎 #restday #sunday #fathersday #muscles #ftness #competition #crossfit

Sad face for this one leaving the House. We'll miss you @kkconner5 ! Good luck in Washington! 🍂🍁🌾 #community #houseofcrossfit #family

cogennelson Who is @beeyonka ?
About 2 weeks ago
beeyonka I see what's happening 😡 ... You're trying to hurt me😢. @cogennelson @barbellkitchen 😏😉
About 2 weeks ago
cogennelson Haha @beeyonka but seriously I vaguely remember a certain someone saying they were going to drop in a lot!
About 2 weeks ago
beeyonka Well your wish is my command!!! I'm coming in next week!!!😍😍😍💪🏼💪🏼💪🏼
About 2 weeks ago
katalvarez Good luck @kkconner5 we miss you already.
About 2 weeks ago

So much fitness under one roof! 🏃💪🏻💦 #fitness #pullup #strict #strictpullup #hollowbody #crossfit

Remember if you haven't already signed up, tomorrow is the last day to use coupon code "daremightythings" to get $10 off your @provinggroundscomps Stars & Bars Team Registration. @houseofcrossfit has over 13 teams committed to this event so it's going to be a day you surely can't miss! 💥🇺🇸💥 #provinggrounds #testyourfitness #fitness #crossfit #daremightythings #houseofcrossfit

cfspencerm @misslittleone
About 2 weeks ago

Congrats to the House team on a getting froggie at today's @frogmanchallenge 🐸💥🐸 {final place: 4th} #houseofcrossfit #frogman #frogmanchallenge #competition #testyourfitness #xendurance #teamgosohard #teamwork #lifeasrx @cogennelson @zehntnerin @barbellkitchen @blake_whit

zehntnerin 😑=me. I'll learn to snatch next year, I promise 😳
About 2 weeks ago
j2_rubin Great job today you guys! It was fun competing along side you. Next time, it must be with you:)
About 2 weeks ago
katalvarez Great job!
About 2 weeks ago
barbellkitchen @j2_rubin remember? No more asking. Just sign us up lol
About 2 weeks ago
honorable_heathen If there were a pool within running distance would it be highly likely, somewhat likely, or not likely at all to see an HoC wod with swimming?
About 2 weeks ago

Final event of the @frogmanchallenge putting in some work on max meters. #houseofcrossfit #frogmanchallenge #frogman #teamwork #teamgosohard

therealnadelle This looks horrible. I'm sorry you did that to yourself.
About 2 weeks ago

Come support our team at the Frogman Challenge at the Coggan Aquatics Center today in La Jolla from 11-2! #Repost @barbellkitchen with @repostapp. ・・・ @houseofcrossfit Frogman team teady to throw down in 3, 2, 1... 🐸 @frogmanchallenge #houseofcrossfit #testyourfitness #competition