Workout of the Day 2017-10-05T17:43:21+00:00
1408, 2018

Tuesday August 14th

 

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Strength

Bench Press

Build to 80% of your current 1 Rep Max, then complete:

Set 1: 80% x 2

Set 2: 86% x 2

Set 3: 92% x 2

Set 4: 97% x 2

(MAKE SURE TO REST AT LEAST 2 1/2 MINUTES BETWEEN SETS)

1308, 2018

Monday August 13th

  • 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

Back Squat
 

Set 1: 80% x 2, rest 2 minutes, then 65% x 6

Set 2: 80% x 2 (If possible add ten pounds), rest 2 minutes, then 65% x 6

Set 3: 80% x 2 (If possible complete same weight as set 2), rest 2 minutes, then 65% x 6

1208, 2018

Sunday August 12th

  • REMINDER: YOGA IS AT 9 AM!!!

  • 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.

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Strength

Kettlebell Complex (DAWG)

20 DAWGS

Goblet Squat
Curl at the bottom of squat
Thruster
Tricep Extension

Conditioning

Tabata x 4 (Alternating)

1. Goblet Squat
2. Abmat Sit Up
3. Front Rack Kettlebell Step Up
4. Knees to Elbows (Hanging)

1108, 2018

Saturday August 11th

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  • 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!
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Strength

Clean Complex

Hi Hang Clean  + Low Hang Clean

Work to a Max for the Day

Conditioning

***REMINDER: You must bring your own jump rope or you will need to sub Jumping Jacks. We no longer allow people to borrow jump ropes for the Regular CrossFit classes​.

Tester WOD #1

Jump Rope & Burpees (CAP- 5 Min)

P1: 20 Burpees
P2: 20 Burpees
P1:15 Burpees
P2: 15 Burpees
P1: 10 Burpees
P2: 10 Burpees
P1: 100 Double Unders
P2: 100 Double Unders

Rest 5 Minutes

Tester WOD #2

P1: 35 Wallballs
P2: 35 Wallballs
P1: 30 Dumbbell Clean & Jerk (50/35)
P2: 30 Dumbbell Clean & Jerk
P1: 15 Toes to Bar
P2: 15 Toes to Bar

NOON CLASS

Teams of 2:

For Time:
1000m Row
50 Kettlebell Swings
50 Wall Balls
50 Push Ups
1000m Row

1008, 2018

Friday August 10th

  • 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

Build to 70% of your 1 Rep Max Snatch, and then complete

5  sets of Snatch (2 Count Pause @ bottom of knee) + Snatch

Conditioning

12 Minute AMRAP:

200m Run
12 Handstand Push Up (MOD: Hand Release Push Up)
24 Overhead Squats (75/55) (ADV: 95/65)

908, 2018

Thursday, August 9th

  • 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

Deadlift (Conventional or Sumo)

Build to 80% of your current 1 Rep Max, then complete the

Set 1: 80% x 4

Set 2: 87% x 3

Set 3: 95% x 2

(MAKE SURE TO REST AT LEAST 3 MINUTES BETWEEN SETS)

Conditioning

Teams of 2:

For Time:

1000m Row
10 Rope Climbs (MOD: Double Rope Pull) (ADV: Legless)
50 Front Rack Lunges (95/65)
10 Rope Climbs
1000m Row