Workout of the Day 2017-10-05T17:43:21+00:00
2106, 2018

Thursday June 21st

 

Battle of the Boxes is this Saturday, June 23rd!!!

 Please come to cheer on your fellow members. Spectator Fees = $5. 

Strength

Front Squats

(TAKE YOUR TRAINING MAX THAT YOU HAVE BEEN USING FOR THIS SQUAT CYCLE AND ADD 10 POUNDS TO IT.  USE THIS NUMBER TO BASE YOUR PERCENTAGES OFF OF FOR THE NEXT 4 WEEKS)

Every 1:30 for 7:30 (5 Sets) Complete the following…

Set 1/ 5 @ 40%
Set 2/ 5 @ 50%
Set 3/ 5@ 60%
Set 4/ 5 @ 65%
Set 5/ 5 @ 75%

Rest 2 Minutes and then Complete 5 or more reps at 85% (CHALLENGE YOURSELF ON THIS SET. SEE HOW MANY YOU CAN DO)”

Conditioning

Teams of 2:

20 Minute AMRAP:

5 Burpees
10 Hang Dumbbell Snatch (50/35) (Open Style)
20 Russian Kettlebell Swing (53/35) ADV (70/53)

* This should be completed as a relay. One person completes full round, and switch.

2006, 2018

Wednesday June 20th

 

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

To JUDGE, click HERE.

To VOLUNTEER, click HERE

Strength

Snatches

Build to 70% of your 1 Rep Max Power Snatch and then complete 5 sets of the following:

Complex  (Should be completed without dropping the barbell)

1st Pull + 1st and 2nd Pull + Hang Power Snatch + Power Snatch

Conditioning

For Time:

2 Rounds:

5 Power Snatches (95/65) (ADV – 135/95)
10 Overhead Squats
15 Toes to Bar (MOD – Knees Above Waist)
450m Run

1906, 2018

Tuesday June 19th

 

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

To JUDGE, click HERE.

To VOLUNTEER, click HERE

Strength

Press and Handstand Work

Every 1:30 for 12 Minutes (8 Sets)

Alternate Between….

2 Strict Press @ 85% of 1 Rep Max

and

Handstand Walk Practice

-Count off 6 Mats and try to walk down and back turning around while still upside down.
-Do a 20-30 second Handstand hold against the wall if you are still working on technique.
-High/ Low if still not able to get upside down yet.

Conditioning

12 Minute AMRAP:

20 Dumbbell Clean & Jerks (Open Style) (50/35)
20 Wall Balls (20/14)
20 Abmat Sit Ups (ADV – GHD)
40 Double Unders (MOD- Single Unders)

1806, 2018

Monday June 18th

 

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

To JUDGE, click HERE.

To VOLUNTEER, click HERE

Strength

Back Squat

(TAKE YOUR TRAINING MAX THAT YOU HAVE BEEN USING FOR THIS SQUAT CYCLE AND ADD 10 POUNDS TO IT.  USE THIS NUMBER TO BASE YOUR PERCENTAGES OFF OF FOR THE NEXT 4 WEEKS)

Every 1:30 for 7:30 (5 Sets) Complete the following…

Set 1/ 5 @ 40%
Set 2/ 5 @ 50%
Set 3/ 5@ 60%
Set 4/ 5 @ 65%
Set 5/ 5 @ 75%

Rest 2 Minutes and then Complete 5 or more reps at 85% (CHALLENGE YOURSELF ON THIS SET. SEE HOW MANY YOU CAN DO)

Conditioning

For Time:

10 Rounds
10 Air Squats
5 Pull Ups (ADV -3 Muscle Ups)
1 Power Clean (185/135) ADV (245/165)

1706, 2018

Sunday June 17th

 

  • 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

Strength

Turkish Get-Ups

8 on each arm (Use heaviest Kettlebell possible)

Conditioning

30 Minute EMOM:

First 10 Minutes – 30 Seconds ON / 30 Seconds OFF
Second 10 Minutes – 40 ON / 20 OFF
Third 10 Minutes – 50 ON / 10 OFF

1. High Plank
2. Goblet Reverse Lunge
3. Dumbbell Hang Clean & Jerk (Alternating)
4. Hand Release Push Up
5. Hollow Body Hold
6. Goblet Squat
7. Dumbbell Hang Snatch (Alternating)
8. Burpee over Dumbbell
9. Double Unders or Single Unders
10. Pull Up or Ring Row or Muscle Up

1606, 2018

Saturday June 16th

 

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

Clean + Front Squat+ Jerk

Work to a Max for the Day

Conditioning

Teams of 2:

For Time:

“Grace”
30 Clean & Jerk (135/95)

“Isabelle”
30 Snatch (135/95)

“Karen”
150 Wallballs