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January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

January 22, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps

Posted on

January 17, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees
10 DB Clean (build to working weight)
10 DB Reverse Lunge (build to working weight)

WOD:
10-20-30-20-10
DB Clean**
DB Reverse Lunge* 10-10-10-10-10 Burpees
**2 DB’s
*1 DB

CrossFit:

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
5 Burpees
5 DB Floor Press (Build)
1 PA Clean Complex (Build)

Strength: Floor Press
4 x 8 (Build)

Choose Your Own Adventure

WOD:  
10 Squat Cleans (155/115)
10 Burpees
10 Power Cleans
10 Burpees
20 Deadlift
10 Burpees
10 Power Cleans
10 Burpees
10 Squat Cleans

Flex:
3 rounds
10/10 Hammer Curls (Build)
20 Hex Press (Build)
20 Banded Tricep Extensions

Posted on

January 14, 2020

CrossFit

Warm Up:
Shoulder/Glute Prep
3 rds (10:00 cap)
5 Burpees to Tuck Jump
10 Prone PVC Lift Offs
5/5 SA KB Swing (build to working weight)
:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives)
Min 2: 8 Dips (Scale use Toe or Heel Assist or work Negatives)

WOD:
5rds
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swings (53/35)

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees to Tuck Jump
20 Frog Pumps
5/5 SA KB Swing (build to working weight)

WOD:
15min AMRAP
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swing

Barbell
Seated Strict Press – 5×6 (Build)
Half-Kneeling Landmine Press – 5×8/8 (Straight)
Superset 5x:
a) Weighted Push Up – 10 (Build)
b) Leg or Knee Lift – 15
Zottman Curl 5×15 (Straight)

Posted on

December 31, 2019

There will be abbreviated hours today (New Year’s Eve) and tomorrow (New Year’s Day). The schedule is as follows:
New Year’s Eve – Dec. 31 – No 5:30PM BodyFit or 6:30PM CrossFit
New Year’s Day – Jan. 1 – 9:30AM Cycle and 12:00PM CrossFit only

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
10 Banded Bent Hollow Pulldowns
10 Tuck Jumps
1 From Floor Snatch Complex (1 Complex = 2 Pull, 1 Power, 2 Full)

Strength:
5 min AMRAP – Strict Pull-ups

Partner QOD:
600m Row
60 Box Jumps
500m Row
50 Burpees
400m Row
40 T2B
300m Row
30 Snatches (95/65)
200m Row
20 S2OH
*Partners split evenly*

Posted on

December 26, 2019

There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day.

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Jefferson Curls
:30 Superman
10 Turkish Sit Ups (double arm DB, KB or barbell)
10/leg Jane Fonda sidelying leg lift

WOD:
Partner WOD:
:45 on :15 off
3,000m Row
Rest 4min
100 Burpees
*Minimum 5 burpees each set*
Rest 4min
10rds
5 Devil Press
10/10 Mt. Climbers
**Alternate rounds**

Barbell
Push Jerks 5×5
Superset 4x:
a) Split Squat 4×10/10
b) Concentration Curl 4×10/10
DB RDL to Shrug 4×12
Arnold Press 4×15

Posted on

December 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap) 10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

Barbell
Sumo Deadlift – find Moderate 3
V pull ups – 4×4/4
Double DB Row Alternating 5×8/8
Super Set 4x:
a) 12 Horizontal pulls
b) 20 Straight leg lift

Posted on

December 18, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Mountain Climbers
25 Miniband Prone Straddle
10 Windshield Wipers

Partner WOD:
10/7 Cals AB
10,10,8,8,6,6,4,4,2,2
Burpees
*Partners rotate when cals are done*
**Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25 Miniband Prone Straddle
10 Windshield Wipers
10 DB Hip Thrusts (on bench)
5/Arm Alternating DB Bench Press (hold is at top) (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 1RM Go get a PR!

WOD:
Tester: 1min AB

Posted on

November 27, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank

WOD:
4rds
250m Row
20/14 Cals AB
12 Burpees
*20min cap*

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
3 Tempo (31X3) Ring Row
5 Tempo (33X1) Goblet Squat
:10/side Star Plank
5 Glute Bridge DB Bench Press (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3RM (Go get a PR!)

WOD:
Faceoff Retest:
250m Row
20/14 Cals AB
12 Burpees
*Compare: 12.16.17

Posted on

November 13, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side KB Deadlift Twist

WOD:
500m Row
25 Burpees
50 KBS – Russian
400m Row
20 Burpees
40 KBS
300m Row
15 Burpees
30 KBS
200m Row
10 Burpees
20 KBS
100m Row
5 Burpees
10 KBS

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side Deadlift with DB Twist
3-5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: Find a Heavy 2

WOD: “Happy Place”
For Time: 50 Burpee to Plate *SPRINT*