Workout of the Day 2017-10-05T17:43:21+00:00
1905, 2019

Sunday May 19th

Strength

Superset

3 Sets

10 Floor Press
10 Barbell Bent Over Row
12 Single Leg Step Downs (6R/6L)
24 Weighted Abmat Sit Up

Conditioning

Intervals

2 Rounds

2:00 ON 
Row 150m
12 Dumbell Push Press
:30 Rest
2:00 ON
Air Bike .5 Mile
12 Dumbbell Snatch (Alternating)
:30 Rest
2:00 ON
200m Run
12 Dumbell Clean & Jerk 
Rest :30
2:00 ON
Turkish Get Up
:30 Rest

1805, 2019

Saturday May 18th

Click Here to Sign Up for one of our FREE SATURDAY CLASSES! 

  • If you have CrossFit experience, feel free to visit our 9AM class for Free! 
  • The 10:30AM and NOON are for Beginners! All ages, sizes, ability levels welcome!
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after 
  • ANNUAL MEMBER PARTY is tonight (Sat. 5/18) at 7 p.m. Price is $20 at the door. 

Strength

Clean & Jerk

Hang Squat Clean + Jerk

Conditioning

Teams of 2–For Time (CAP: 20 Minutes)

800m Run (Together)
6 Rope Climbs (MOD: Rope Pull)
30 Thrusters (95/65) (MOD: 75/55 or Less)
400m Run
10 Rope Climbs
40 Thrusters
200m Run
14 Rope Climbs
50 Thrusters
 

NOON CLASS

10 Minute Ladder #1: 

10 Kettlebell Swings (Beginner 35/25# or Less)

10 Wall Balls (Beginner 14/10# or Less)

20 Kettlebell Swings

20 Wall Balls

etc. etc. 

Rest 2 Minutes

10 Minute AMRAP #2: 

200m Run

10 Partner Burpees

20 Box Jumps

1705, 2019

Friday May 17th

  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after
  • MEMBER APPRECIATION PARTY: Saturday, May 18th at 7 p.m.
    • Click here to vote on Member of the Year for CrossFit and Fitcamp (this includes this past year's Members of the Month
    • Click here to nominate people for the other award categories. The trainers will vote on the nominees.

Strength

Deadlift 

3-3-3-2-2-1

Conditioning

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swing (53/35) (Adv: 70/63)
Push Up
Box Jump

1605, 2019

Thursday May 16th

  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after
  • MEMBER APPRECIATION PARTY: Saturday, May 18th at 7 p.m.
    • Click here to vote on Member of the Year for CrossFit and Fitcamp (this includes this past year's Members of the Month
    • Click here to nominate people for the other award categories. The trainers will vote on the nominees.

Strength

16 Minute EMOM

1. Barbell Strict Press x 8 Reps
2. Single Arm Overhead Farmers Carry x (Down/Switch/Back)
3. High Plank Dumbell Pull Through x 16-20 reps
4. Goblet Reverse Lunge x 16

Conditioning

Teams of 2:

18 Minute AMRAP:

200m Run, 5 Wall Balls, 5 Sumo Deadlift High Pull (75/55) (ADV: 95/65)
100 Double Unders, 10 Wall Balls, 10 Sumo Deadlift High Pull
200m Run, 15 Wall Balls, 15 Sumo Deadlift High Pull
100 Double Unders, 20 Wall Balls, 20 Sumo Deadlift High Pull
etc……

(Both run, and jump rope at the same time)

**Please bring your own jump rope or substitute jumping jacks. 

1505, 2019

Wednesday May 15th

  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after
  • MEMBER APPRECIATION PARTY: Saturday, May 18th at 7 p.m.
    • Click here to vote on Member of the Year for CrossFit and Fitcamp (this includes this past year's Members of the Month
    • Click here to nominate people for the other award categories. The trainers will vote on the nominees

Strength

10 Minute EMOM
Minute 1: 6-10 Strict Handstand Push Ups (MOD: Seated Strict Press)
Minute 2: 3 Touch in Go Power Cleans

Conditioning

4 Rounds–For Time: 
400 Meter Run
3 Rounds of “Macho Man” (135/95) (MOD: 95/65 or less)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Accessory

1 Set
50 Dumbbell Glute Bridge
50 Abmat Sit Ups

1405, 2019

Tuesday May 14th

Strength

Back Squat

3-3-3-2-2-1

Start at 60-70% & Build

10 Russian Kettlebell Swings Between Each Set.

Conditioning

For Time:

1000m Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Rx (50/35)
MOD: (35/20)

Accessory

2 Sets
16 Reverse Lunge (Alternating)
16 Alternating Floor Press
60 Second Plank