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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

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January 13, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
:30 Row
10 DB Thrusters (build to working weight)
10 Pull up Progression

WOD:
3rds
500m Row
25 DB Thrusters (30/20)
12 Pullups

CrossFit:

Warm Up:
Ankle/Squat/Front Rack Prep
3rds (10:00 cap)
10 Banded Front Rack Squat
10 Banded Thrusters
10 Pull Up Progression
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 5 @ 90% *12.30.19*

WOD:  “Jackie”
1000m Row
50 EB Thrusters
30 Pullups
*Compare to 3.4.19*

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January 9, 2020

CrossFit

Warm Up:
Shoulder Prep – coaches choice
3rds – 10:00 cap
10m/each forward/reverse Quadruped Crawl
5 Sit Squats
5 Glute Bridge DB Bench Press (Build)
5 DB Prone on Bench Row (Build)

Strength:
15min Clock
4 x 8 DB Bench
4 x 8 Barbell Bent Over Row

WOD:
Total Work:
2,000m Row
50 Pushups
50 Squats
50 Situps
50 Mt. Climbers (R+L=1)
*Work is split however you like*

Barbell

Horizontal Pulls 5×12
Snatch Grip Deadlift 5×5 (build)
Superset 4x:
a) 10 Iso front/side raise
b) MR Banded pull-aparts
4) Medball to Wall Series, :20 dead hang in between

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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*

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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

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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

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December 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR

Posted on

December 13, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Single Leg Glute Bridge
10m/each Forward/Backward Quadruped Crawl
:20/side Star Plank

Partner WOD:
250m Row
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
*Partners alternate movements each round*
**20min Cap**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg DB WTD Single Leg Glute Bridge
6/side DB Deadlift with Twist
:20/side Star Plank
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5×1 (Build) – NO MISSES

Choose Your Own Adventure

WOD:  
Tester: 500m Row
*Warm up with a few shorter rows and then 1 all out go for time*
Finisher:
Accumulate 50 Evil Wheels
*8/8 Hammer Curls every break*

FLEX:
5 Rounds
20 Banded Hamstring Curls
10 Straight Arm Banded PVC Lat Push-downs
5 Heavy DB RDL + Shrug

Posted on

December 12, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

Strength:
15min clock
4×6 St. Pull-ups (Toe Assist)
4×6 Weighted Pushups

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 PVC Lift Offs
5/leg Stationary Snap Skips
6 Scapular Plank Push ups
12/side Miniband Sidesteps on Toes

WOD: “Zack, Slater, Screech”
40-30-20-10
Cals AB
Cal Row
Double Unders (3:1)
*20min hard cap*
Trunk:
3rds
8/8 Getup Situp
8 Straight Leg Lifts
8/8 Side Pillar Hip Kiss

Barbell
DB RDL – 5×6 (Straight)
Barbell Row – 5×8
Rotational Ring Row – 5×5/5
DB Shrug – 5×12 (:02 pause)
Tabata Pillars – 5 mins

Posted on

December 6, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Banded Thrusters
10/Leg Mountain Climbers
10/Side Side Plank Rotations
10 Tuck Jumps

WOD:
15min AMRAP
10 Cals Row
10 DB Burpees (35/25)
10 DB Thrusters

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Supinated Grip Body Row
10/Side Side Plank Rotations
10 Lateral Tuck Jumps
5/Arm Alternating DB Bench Press (hold is at top) (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×2 (90-95% of 3 RM, Straight)

Choose Your Own Adventure:

WOD:
40 Cal Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Cal Row
*Compare to 11.29.18*

FLEX:
Superset 4x:
a) 10 DB Hex Press
b) 10 DB Pull-overs
2 Rounds
30 Banded Lat Pull-downs
30 Banded Hammer Curls