Workout of the Day 2017-10-05T17:43:21+00:00
2404, 2018

Tuesday April 24th

Battle of the Boxes is June 23, 2018!!!

To JUDGE, click HERE.

To VOLUNTEER, 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) 
  • TEXTING SERVICE: FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

  • To join our Facebook group, click here

Strength

Strict Press

EMOM x 10

Odd Minute- 25 Sec. High Plank Hold (Add Plate on back if possible)

Even Minute- 5 Strict Press at 65% of 1RM Strict Press

Conditioning

Conditioning042418

3 Rounds:

8 Deadlifts

15 Wall Balls 20/14

1 Minute Rest

RX 205/125
ADV 225/155 (30/20 Wall Ball)
MOD 115/75

2304, 2018

Monday April 23rd

Battle of the Boxes is June 23, 2018!!!

To JUDGE, click HERE.

To VOLUNTEER, 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) 
  • TEXTING SERVICE: FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

  • To join our Facebook group, click here

Strength

Snatch (Max)

EMOM x 4 (3 Tall Snatches)
EMOM x 4 (Snatch Balance)

Followed by…..

25 Minutes to Establish a 1RM Snatch

Conditioning

Condition042318

21-15-9

Overhead Squats
Toes-To-Bar

RX 95/65
ADV 125/85
MOD 45/35

2204, 2018

Sunday April 22nd

  • REMINDER: YOGA IS AT 9 AM!!!

Battle of the Boxes is June 23, 2018!!!

To JUDGE, click HERE.

To VOLUNTEER, 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) 
  • TEXTING SERVICE: FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

  • To join our Facebook group, click here

Conditioning

12 Minute AMRAP:

15 Calorie Row
12 Overhead Kettlebell/Dumbbell Lunge
12 Kettlebell/Dumbbell Snatches

2104, 2018

Saturday April 21st

Battle of the Boxes is June 23, 2018!!!

To JUDGE, click HERE.

To VOLUNTEER, click HERE.

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

Strength

Clean Complex

Power Clean + Clean + Jerk

Conditioning

Conditioning042118

4 Rounds: 

20 Power Snatches
20 Pistol Squats
250m Kettlebell/Dumbbell Farmers Carry

RX 95/65
ADV 115/80
MOD 75/55

2004, 2018

Friday April 20th

Battle of the Boxes is June 23, 2018!!!

To JUDGE, click HERE.

To VOLUNTEER, 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) 
  • TEXTING SERVICE: FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

  • To join our Facebook group, click here

Conditioning

8 Minute AMRAP:

5 Squat Cleans
7 Burpee Box Jumps

RX 135/95
ADV 205/125
MOD 75/55

1904, 2018

Thursday April 19th

Battle of the Boxes is June 23, 2018!!!

To JUDGE, click HERE.

To VOLUNTEER, 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) 
  • TEXTING SERVICE: FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 797979.

  • To join our Facebook group, click here

Conditioning

Assualt Bike

Partner Up with 2 or 3 people:

5 Sets x 15/12 Calories

Your rest time is your partners work time. 

Teams of 2: 
14 Minutes:
5 Dumbbell Lunges
5 Wall Balls
5 Partner Wall Ball SIt Ups
10 Dumbbell lunges
10 Wall Balls
10 Partner Wall Ball SIt Ups