Workout of the Day 2017-10-05T17:43:21+00:00
2301, 2019

Wednesday January 23rd

  • 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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Snatch

Every :30 for 5:00
1 Squat Snatch
( Use approx. 50-65% of 1RM)

Rest 1 Minute

Every 1:00 for 10:00
1 Squat Snatch @ 80%

Conditioning

For Time: (CAP: 15 Minutes)

“Annie” with a Twist

50-40-30-20-10
Double Unders
Abmat Sit Ups

*Every 2:00, starting at 00:00 perform 12 Wallballs.

Accessory

2 Sets
Single Arm Farmers Carry (R)
60 Second Low Plank
Single Arm Farmers Carry (L)
60 Second Hollow Body Hold

2201, 2019

Tuesday January 22nd

  • 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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Push Press (Week 3)
(Sets x Reps)
1×5 @ 50%
1×3 @ 60%
1×1 @ 70%
1x Max Effort @ 75% (10+ Reps)
(Leave NO reps in the tank)

Conditioning

For Time

Cash In: 400m Row

2 Rounds
25 Front Squats (75/55) (ADV: 95/65)
25 American Kettlebell Swings (53/35) (ADV: 70/53)
25 Push Ups (ADV: Handstand Push Up)

Cash Out: 40 Box Jumps
 

Accessory

3 Sets
12 Dual Kettlebell Bent Over Row
12 Dual Kettlebell Floor Press
12 Dual Kettlebell Sit Up

2101, 2019

Monday January 21st

  • 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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Back Squat (Week 3)
(Deload Next Week!)

(Sets x Reps)
1×5 @ 50%
1×3 @ 60%
1×1 @ 70%
1x Max Effort @ 75% (10+ Reps)
(Leave NO reps in the tank)

Conditioning

5 Minute AMRAP
16 Jumping Lunges (MOD: Walking Lunges)
8 Pull Ups (MOD: Ring Row)

Rest 1 Minute

5 Minute AMRAP
16 Dumbell Single Arm Clean & Press (50/35) (10/arm)
8 Burpees Over Dumbbell
 

Accessory

3 Sets

12 Dumbbell Glute Bridge
12 Single Leg RDL
60 Second Plank w/ Dumbbell Slide
(Moving dummbell from right to left, etc.)

2001, 2019

Sunday January 20th

  • 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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

4×6
Close Grip Bench Press
*Increase Weight Each Set

Rest 30 Seconds

4×8
Pendlay Row

Conditioning

Aerobic Capacity

20 Minutes

60 Second Step Ups
60 Second Air Squats
60 Second Burpee
60 Second Lunges
60 Second Rest

1901, 2019

Saturday January 19th

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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Clean & Jerk

5 Minute EMOM 
2 Clean & Jerks @ 60%

Rest 1 Minutes

Take 10:00 to build to a Max Clean & Jerk

Conditioning

Teams of 2:

For Time:

50 Calorie Row
25 Power Snatch (95/65) (ADV: 115/75)
100 Wall Balls (20/14)
25 Power Snatch
50 Calorie Air Bike

Accessory

Teams of 2 – 18 Minute AMRAP

10 Partner Burpees 
20 Calorie Row 
30 Kettle Bell Swings (35/20# or less for Beginners)
40 Wall Balls (14/10# or less for Beginners) 

1801, 2019

Friday January 18th

  • 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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Snatch

1 Squat Snatch + 1 Hang Squat Snatch

*Build to a heavy for the day

Conditioning

For Time:

10 Rounds
1 Power Clean (185/125) (ADV: 225/155) (MOD: Pick challeging weight)
5 Pull Ups (ADV: 3 Bar Muscle Up) (MOD: Ring Row)
 

Accessory

3 Sets:
12 Hammer Curl
12 Skull Crusher
8 Single Arm Weighted Sit Up / Side