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October 1, 2019

CrossFit

Warm Up:
3 mins DU practice
THEN- EMOM 12mins:
1) 6/6 side plank rotations
2) 6/6 EB 1/2 Kneel Landmine Press
3) :15 x2 Ring or Box Static hold
4) 10 Athletic Burpees

Strength:
15min Clock
5 x 5 Landmine Press
5 x 5 Dips

WOD: “Doublemint”
12min AMRAP
10 Burpees
20 Cal Row
40 Double Unders (Lateral Hops)

BodyFit

Warm Up:
3 mins DU practice
3 mins ROWER
THEN- EMOM 12mins:
1) 6/6 Side Plank Rotations
2) :30 to :45 Calf Raise Hold
3) 10 Ring Face Pulls
4) 10 Athletic Burpees

WOD: “On/Off”
5rds
1:00 / 1:00 Cal Row
:45 / :45 Double Unders
:30 / :30 Burpees

Barbell

Seated strict 4×8 build 
Decline bench 4×10 straight 
Super set: Dips 4×6, front plate raise 4xMR
Wall sit hammer curl 4×15 straight 
Optional: Evil wheels, accumulate 80

Posted on

September 30, 2019

Keep an eye out for new membership plans! If you wish to change your plan, please make sure to do so in a timely fashion so you can get the most out of your membership. Your membership will automatically be changed to an equivalent plan if no action is taken. A couple of things to keep in mind when choosing a new plan are:
– New pricing
– Open gym options
– Cycle 412
– QuickFit and BodyFit combos
For more information, please see a coach or talk to Tony.

QuickFit

Warm Up:
EMOM 8 mins:
1) 100 m Run
2) 10 Air Squat
3) 8 Z-Press (20# or less)
4) 10 Active shoulder kip swing

WOD:
21-15-9
DB Thrusters (35/25)
Pull-ups
400m Run/500m Row/30(21) Cals AB
*Have to do all 3, can choose order*

CrossFit

Warm Up:
3 mins moderate pace row, bike or run
THEN – EMOM 12mins:
1) 12/12 Banded Sidesteps
2) 5 Sit Squat
3) 8 DB Z-Press (20# or less)
4) 10 Active shoulder kip swing (use box for scaled)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 4 (Straight) *Weight 9.23.19*

WOD: “Fran”
21-15-9
Thruster (95/65)
Pull-ups
*Compare to 2.11.2019*

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September 27, 2019

QuickFit

Warm Up:
2 Rounds
1 Round of Cindy
10 KBS (build)

WOD: “Up the river. Down the river.”
500m Run
40 Air Squats
30 KBS – Russian (50/35)
20 HRPU
10 C2B Pull-ups
20 HRPU
30 KBS – Russian
40 Air Squats
500m Run

CrossFit

Warm Up:
3 Rounds
10 Scapulas Progression
10 DB Pull-overs
10 Pushups
6/6 Weighted Step-ups (build)

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.12.19*

Choose Your Own Adventure

Partner WOD: “.50 Cal”
50 Cal AB
50 Burpees
50 Box Step Overs (24/20)
50 Pullups
*Split however*

Flex:
4 x 5/5 Barbell Step-ups (build)
4 x 10 Single arm KB front rack squats (alternate arms each rep, build each set)
50 Elevated Pushups for Time

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September 26, 2019

CrossFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
:30 Nose-to-wall Handstand Hold

Strength:
15min Clock
Strict Pull-ups 4 x 6
Strict HSPU 4 x 6

WOD:
500m Row
50 S2OH (95/65)
25/25 Walking Lunges
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
*Chipper style*

BodyFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
10 Pushups

WOD:
500m Row
50 DB Push Press
25/25 Walking Lunge
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
50 HRPU
50 Situps
500m Row
*50’s can be split up*

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September 25, 2019

QuickFit

Warm Up:
Get your chili warm!
2 Rounds
:10 AB Sprint
100m Row (fast)

WOD: “.30 Cal”
15min AMRAP
30 Cal AB
30 Situps
30 Cal Row
30 Situps

CrossFit

Warm Up:
Half Tabata Deadbugs (4 rounds of :20 on, :10 off)
3 Rounds
Power Athlete Clean Warm Up
7 Glue Bridges
:10 AB Sprint
Deadlift

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 5 x 5 (Build)

WOD: “No Chill”
10-8-6-4-2 Power Cleans (185/125)
20-20-20-20-20 Cals AB

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September 24, 2019

CrossFit

Warm Up:

Strength: Hang Snatch
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Hello darkness, my old friend”
6rds
5/5 DB Snatch (50/35)
10 Box Jumps (24/20)
50m Sprint
Rest :60

BodyFit

Warm Up:

Partner WOD:
800m Run
800 DB Snatch (50/35)
80 Box Jumps (24/20)
600m Run
60 DB Snatch
60 Box Jumps
400m Run
40 DB Snatch
40 Box Jumps
200m Run
20 DB Snatch
20 Box Jumps
*Partners run together, split snatches and box jumps*

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September 23, 2019

QuickFit

Warm Up:
2 rounds
6 inch Worms w/ Pushup
10 Air Squats
10 Plate Touches
20 Double Unders/Practice

WOD:
50 Burpees
50 Double Unders
100 Wall Balls
100 Double Unders
50 Ball Slams (25/20)
50 Double Unders

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Strict Pull-ups
6 Glute Bridges
20 Double Unders/Practice
5 Back Squats (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find Heavy 5, then drop-set @ 80%

WOD:
10min AMRAP
10 Single Arm DB Squat (50/35)
10 Burpees
20 Double Unders

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September 20, 2019

QuickFit

Warm Up:

WOD:
50 Double Unders
50 Pullups
50 Double Unders
50 Ball Slams
50 Double Unders
50 Situps
50 Double Unders
50 Cal Row

CrossFit

Warm Up:

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 5

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders

Flex:
4 x 6 Hex Press (build to heavy)
4 x 8 Good Mornings (moderate weight – straight)
2 x 15 Plate Front Raises

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September 19, 2019

CrossFit

Warm Up:

Strength:
Barbell Lunges 4 x 5/5
*Heavier than 8.15.19*

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

BodyFit

Warm Up:

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs (24/20)
150 Situps
*1st couplet must be completed before starting 2nd couplet and 2nd couplet must be completed before starting 3rd couplet. Both partners work at the same time, rotation is up to pair.*

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September 18, 2019

QuickFit

Warm Up:

Partner WOD:
12 Minute Clock
Max Cals AB
Max DB Hang Cleans
*Partners work simultaneously and rotate every min*

CrossFit

Warm Up:

Strength: Low Hang Cleans
Level 1: Technique
Level 2: Work to a heavy 3-4 reps for the day

WOD: “Done gone”
EMOM
Even: 5 Cleans (135/95)
Odd: Rest
*In the remainder of the minute complete as many burpees as possible
**Go until you accumulate 50 burpees