Workout of the Day 2017-10-05T17:43:21+00:00
1911, 2018

Monday November 19th

Strength

Back Squat

8 x 3

Build Each Set, working to a heavy set of 3

Conditioning

For Time

500m Row
50 Deadlifts (185/125) (ADV: 225/155) (MOD: 115/75)
50 Wall Balls

Accessory

3 x 10
Forward to Backward Lunge (Standing on Plate)
Dumbbell Single Leg Glute Bridge (Foot on Plate)
Bird Dog Crunch (R)
Bird Dog Crunch (L)

1811, 2018

Sunday November 18th

REMINDER: YOGA IS CANCELLED UNTIL FURTHER NOTICE

Strength

Press. and Hold

Seated Shoulder Press 4 x 6 

followed by….

Dual Walking Kettlebell Front Rack Carries (4 Passes)

Conditioning

2 Rounds

30 Seconds ON / 30 Seconds OFF

1. Jumping Lunge
2. Air Bike
3. Kettlebell Swing
4. Row
5. Knees Above Waist
6. Push Up
7. Alternating Dumbbell Snatch
8. Hollow Body Hold
9. Abmat Sit Up
10. Air Squat

1711, 2018

Saturday November 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) 
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

CLOSED

There are no classes today due to the Gobblers/Gobblettes competition. Please feel free to stop by to watch the competition. Spectator Fee is $5.00 for adults. Kids are free. 

1611, 2018

Friday November 16th

  • ANNOUCEMENT: On Fri 11/16, we will only have the 6 a.m. and 7 a.m. CrossFit classes. All CrossFit classes after 8 a.m. are cancelled to allow time to set up for Gobblers. We will still have the following Fitcamp classes–6:30 a.m., 9;30 a.m., 12 p.m., 3:45 p.m, and 4:30 p.m. All Fitcamp classes after 5 p.m. are also cancelled. Open Gym will be in the Fitcamp room when there are no Fitcamp classes. There will be no classes on Saturday 11/17. 
  • 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) 
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

  • GOBBLERS AND GOBBLETTES 2018
    • Scaled/Intermediate Friday 11/16 7 p.m. to 10:30 p.m. 
    • RX/Advanced Saturday 11/17 9 a.m. to 2 p.m.
    • We would really appreciate your help either volunteering to judge or as a volunteer to help with concessions/spectator entry/social media posting/check-in. Judges and volunteers will get a a FREE turkey dinner AND a FREE t-shirt. 
      • To sign up to judge either or both days, click here (if you can judge both days, please sign up twice-once for each day)
      • To sign up to volunteer either or both days, click here 

Strength

Snatch

Build to 70-75% of your current 1RM

EMOM x 5

2 Snatches @ 70-75%

 

Conditioning

For Time:

21-15-9

Hang Power Snatch (75/55) (ADV: 95/65)
Overhead Squat

Accessory

3×10
Hammer Curl
Skull Crusher
Side Plank 30 Seconds / Side

1511, 2018

Thursday November 15th

  • ANNOUCEMENT: On Fri 11/16, we will only have the 6 a.m. and 7 a.m. CrossFit classes. All CrossFit classes after 8 a.m. are cancelled to allow time to set up for Gobblers. We will still have the following Fitcamp classes–6:30 a.m., 9;30 a.m., 12 p.m., 3:45 p.m, and 4:30 p.m. All Fitcamp classes after 5 p.m. are also cancelled. Open Gym will be in the Fitcamp room when there are no Fitcamp classes. There will be no classes on Saturday 11/17. 
  • 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) 
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

  • GOBBLERS AND GOBBLETTES 2018
    • Scaled/Intermediate Friday 11/16 7 p.m. to 10:30 p.m. 
    • RX/Advanced Saturday 11/17 9 a.m. to 2 p.m.
    • We would really appreciate your help either volunteering to judge or as a volunteer to help with concessions/spectator entry/social media posting/check-in. Judges and volunteers will get a a FREE turkey dinner AND a FREE t-shirt. 
      • To sign up to judge either or both days, click here (if you can judge both days, please sign up twice-once for each day)
      • To sign up to volunteer either or both days, click here 

Strength

Deficit Clean Pulls

Build to 90-110% of your 1RM Clean and Complete the following…..

6 x 1 Deficit Clean Pull (Use 25's to stand on)

Conditioning

Teams of 2:

18 Minute AMRAP

1000m Row
50 Kettlebell Swings (53/35)
40 Partner Medicine Ball Sit Ups
30 Calorie Bike
20 Thrusters (95/65)
 

Accessory

3×20
1a. Band Face Pull
1b. Band Straight Arm Pull Down
1c. Band Tricep Push Down

*Use PVC Pipe

1411, 2018

Wednesday November 14th

  • ANNOUCEMENT: On Fri 11/16, we will only have the 6 a.m. and 7 a.m. CrossFit classes. All CrossFit classes after 8 a.m. are cancelled to allow time to set up for Gobblers. We will still have the following Fitcamp classes–6:30 a.m., 9;30 a.m., 12 p.m., 3:45 p.m, and 4:30 p.m. All Fitcamp classes after 5 p.m. are also cancelled. Open Gym will be in the Fitcamp room when there are no Fitcamp classes. There will be no classes on Saturday 11/17. 
  • 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) 
  • TEXTING SERVICE: For notifications, reminders and links to the newsletters, text  NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

  • GOBBLERS AND GOBBLETTES 2018
    • Scaled/Intermediate Friday 11/16 7 p.m. to 10:30 p.m. 
    • RX/Advanced Saturday 11/17 9 a.m. to 2 p.m.
    • We would really appreciate your help either volunteering to judge or as a volunteer to help with concessions/spectator entry/social media posting/check-in. Judges and volunteers will get a a FREE turkey dinner AND a FREE t-shirt. 
      • To sign up to judge either or both days, click here (if you can judge both days, please sign up twice-once for each day)
      • To sign up to volunteer either or both days, click here 

Strength

Clean and Jerk

Build to a heavy for the following complex

Clean Pull + Hang Clean + Front Squat + Jerk
 

Conditioning

6 Minute AMRAP

9 Toes to Bar
6 Front Rack Lunges (95/65) (ADV: 135/95) (MOD: 75/55 or Less)
3 Clean & Jerk (95/65) (ADV: 135/95) (MOD: 75/55 or Less)

Accessory

4 Minutes

30 Second Plank
10 Second Rest
20 Second Russian Twist w/ Plate