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October 10, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 12 mins:
1) 6-8 Eccentric Isometric Goblet Squats
2) :30-:45 Mt. Climbers
3) 15-20 KB Good Mornings
4) 30m/arm KB OH Carry

Partner WOD: “Double the Fun”
50 S2OH (135/95)
100 Front Squat
200 KBS – Russian (AHAP)
400 Double Unders (3:1)
*Work can be split however*

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) :30-:45 KB Sumo Deadlift Pulse
2) :30-:45 Mt. Climbers
3) 15-20 KB Goodmornings
4) 30m/arm KB OH Carry
5) 10-20 Kip Swing/Kip Practice

WOD:
3rds
25 KBS – Russian (AHAP)
50 Double Unders (3:1)
Rest 4min
5rds
10 Single Arm DB Thruster
10 Pull-ups
Rest 4min
For Time
100 Cal Row

BARBELL

Push Press 4×6 (Build) then MR drop set weight from second set
Alt DB bench 4×20
Superset:
a) 15 Push ups
b) MR side raise
Trunk: Pillar Series :30 on :15 off for 4 Rounds

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October 9, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) 100 m Run
2) :30-:45 DB Sumo DL Pulses
3) 10-15 Banded Hollow PullDown

WOD:
100-200-300-400-500m
Run 5-10-15-20-25
DB Cleans (50/35)
Pull-ups
*20min Cap*

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Banded Hollow PullDown
2) 10-15 Scap Push-ups
3) 8-12 Low Hang Muscle Clean

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

WOD:
12min AMRAP
3,6,9,12…
T2B
DB Clean (50/35)
100m Run

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 16, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2 rounds of Cindy

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Squats
100m Run

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Back Squats (Build)
6 Strict Pull-ups
8/8 Knee Hug Walking Lunges

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 6 x 4 (Build)

WOD:
10, 9, 8… 2, 1
Devil Press
10/10, 9/9, 8/8… 2/2, 1/1
Walking Lunges

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September 10, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
10 Scap Progression
3 :05 HS Hold w/ :03 eccentric / :25 HS Hold
8 – Hip – Hang – Full Cleans (Build)
20 Double Unders / Practice

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

WOD: “Ride the Bus”
5-10-15-10-5
Pull-ups
Cleans (135/95)
20 Double Unders (3:1)

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 Plate Touches
5 Strict No Jump Burpees
:10 AB Sprint

WOD:
4rds
Double Unders
Ball Slams
Burpees
DB Hang Cleans
Cals AB
*1min each movement, 1min rest after each round*

Barbell Class:

Incline Barbell Bench Press 4 x 8 (Build)

DB Bench Press 10RM *Take 3 warmup sets before MR attempt*

DB Pullover 3 x 12 (Straight)

Optional Finisher: 3 x 30 Single Arm Banded Lat. Raise & Front Raise

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September 4, 2019

QuickFit

Warm Up:
3min Get Your Chili Warm
Then
3 rounds of Cindy

WOD:
800m Run/1000m Row/60/40 Cal AB
33 Burpees
800m Run/1000m Row/60/40 Cal AB
33 Air Squats
800m Run/1000m Row/60/40 Cal AB
33 Pullups
*20min cap

CrossFit

Warm Up:
Overhead/Rack Mobility
3rds
10 – 3 point drill
EB PA Snatch Warmup
8 Front Squat (Build)
6 St. No Jump Burpees

Strength: RDL
8 Rep Max

Partner WOD: Tabata x 8
Hang Snatch – 95/65
Front Squat – 115/85
B.O.B
*Alternate rounds, rest 1min between movements
*Score is reps of each movement

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August 28, 2019

QuickFit

Warm Up: Get Your Chili Warm

WOD: Tabata x 8
Meter Row
Cals AB
Mt. Climbers (R+L=1)
*1min rest between movements*

CrossFit

Warm Up:
Hip Mobility
3rds
10 Scap Progression
8 Ring Rows (Underhand)
5 Lungesters (Build)
;10 AB Sprint

Strength: Superset
4 x 6/6 Barbell Lunges
6 Strict Chin-ups

Partner WOD:
15 Minute AMRAP
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups
*Alternate Movements

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August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU