Workout of the Day 2017-10-05T17:43:21+00:00
1612, 2017

Saturday December 16th

Click the photo to check our holiday video! 

Come Join us Every Saturday for FREE! Our 9AM Class is for CrossFitters wanting to drop-in and visit another gym.

Our 10:30AM & Noon Class is our community classes for beginners! All ability and age levels welcome! 

If it is your first time visiting us, please click here to register for the class and create an online account. 

REMINDER: YOGA IS SUNDAY AT NOON! $5 FOR MEMBERS AND $10 FOR NON-MEMBERS.

Strength

Max Squat Snatch 

Conditioning

AMRAP 25 – Teams of 2: 
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (75/55)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (95/65)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (115/75#) ADV (135/95)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (135/85#) ADV (165/110)
10 Calorie Row, 6 Bar Facing Burpees, AMRAP Power Snatches (155/95#) (185/125#)

*Modified (choose 95/55# or less all the way through) 

1512, 2017

Friday December 15th

  • WELCOME TO NEW MEMBERS!! 

            *For up to date announcements and reminders, please join our members only facebook groups: 

             Click Here to Join the CrossFit Facebook Group 

            Click Here to Join the Bootcamp Facebook Group

  • Our new referral program has launched! Add $25 in rewards points to your account every time you refer someone to us. You can use these rewards points towards any retail purchases including all food and drink beverages and any apparel items that are on the disply or on pre-order. 

    YOU MUST SUBMIT YOUR REFERRALS TO US TO GET THE CREDIT – CLICK HERE TO SUBMIT YOUR REFERRAL (REFERRALS AS OF DECEMBER 1st) 

  • BARBELL BLITZ – JANUARY 26th (NOVICE) & JANUARY 27th (RX) 

             Click Here to Register 

       

            *Need help finding a team??? Click here to put your name on a list and Emily will help to find you one!

REMINDER: YOGA WILL BE ON SUNDAY AT NOON!!!! $5 FOR MEMBERS AND $10 FOR NON-MEMBERS.

Strength

Work Up to a 3 Rep max Deadlift 

Accessory

12 Minute AMRAP
5 Squat Cleans (135/95#) ADV (185/135) MOD (95/65# or less)
10 Toes-to-Bar 
15 Hand Release Push-Ups 

Accessory

Optional: 

Every 90 seconsds for 5 Rounds: 
15 GHD Sit-Ups, IN remaining time Handstand Push-Ups or Dumbbell Strict Press 

1412, 2017

Thursday December 14th

  • WELCOME TO NEW MEMBERS!! 

            *For up to date announcements and reminders, please join our members only facebook groups: 

             Click Here to Join the CrossFit Facebook Group 

            Click Here to Join the Bootcamp Facebook Group

  • Our new referral program has launched! Add $25 in rewards points to your account every time you refer someone to us. You can use these rewards points towards any retail purchases including all food and drink beverages and any apparel items that are on the disply or on pre-order. 

    YOU MUST SUBMIT YOUR REFERRALS TO US TO GET THE CREDIT – CLICK HERE TO SUBMIT YOUR REFERRAL (REFERRALS AS OF DECEMBER 1st) 

  • BARBELL BLITZ – JANUARY 26th (NOVICE) & JANUARY 27th (RX) 

             Click Here to Register 

       

            *Need help finding a team??? Click here to put your name on a list and Emily will help to find you one!

REMINDER: YOGA WILL BE ON SUNDAY AT NOON!!!! $5 FOR MEMBERS AND $10 FOR NON-MEMBERS.

Strength

9 Minute EMOM: 

1st 3 Minutes – 2 Overhead Squats at 75% of Overhead Squat Max
2nd 3 Minutes – 4 Split Jerks at same weight 
3rd 3 minutes – 6 Front Squats at same weight 

Conditioning

Teams of 2: 

Rx: 

50 Pull-Ups ADV (15 Muscle Ups) MOD (Ring Rows) 
50 Double Unders MOD (100 Single Unders) 
50 Overhead Lunges (75/55#) ADV (115/75#) MOD (55/35# or less Front Rack Lunges
40 Pull-Ups ADV (12 Muscle Ups) MOD (Ring Rows) 
40 Double Unders MOD (100 Single Unders) 
40 Overhead Lunges (75/55#) ADV (115/75#) MOD (55/35# or less Front Rack Lunges
30 Pull-Ups ADV (9 Muscl Ups) MOD (Ring Rows) 
30 Double Unders MOD (100 Single Unders) 
30 Overhead Lunges (75/55#) ADV (115/75#) MOD (55/35# or less Front Rack Lunges
20 Pull-Ups ADV (6 Muscle Ups) MOD (Ring Rows) 
20 Double Unders MOD (100 Single Unders) 
20 Overhead Lunges (75/55#) ADV (115/75#) MOD (55/35# or less Front Rack Lunges
10 Pull-Ups ADV (2 Muscle Ups) MOD (Ring Rows) 
10 Double Unders MOD (100 Single Unders) 
10 Overhead Lunges (75/55#) ADV (115/75#) MOD (55/35# or less Front Rack Lunges

1312, 2017

Kids Class-Preschool 12/13/17

Welcome to NewCov Kids Classes, or welcome back to those of you that have been here before!  A few reminders so we are all safe, and can workout to the best of our ability.  Please be sure to sign a waiver if this is your child's first class.  Always walk your child into the designated Kids area, where one of the Coaches will meet them.  It is a good idea to ensure your child has a bottle of water, or a bottle that can be filled up at the drinking fountain.  Don't forget to put their name on it!  If you choose to stay and watch the class (which I encourage), please do not coach your child.  I know, that will be hard but trust that it will be best for the learning process.  Finally, please make sure I am aware of any special needs your child may have that will help me facilitate their individual learning and growth including (i.e., medications, illness, physical limitations, sports, ect).  Thank you for joining our classes, I am looking forward to a great year! -Coach Julie

Warm-Up

Warm Up

Obstacle Course using the following movements

Bear Crawl, Jumping/Stepping over hurdles, Arm Circles, Broad Jumps, 

Workout Part 1

WOD

Review Skills:

Plate Steps

Broad Jump

WOD: 5 Minute AMRAP

4 Plate step ups

4 Broad jumps

Bear crawl back to the plate

GAME!

Crossfit Baseball

1212, 2017

Kids Class- Schoolage 12/12/17

Welcome to NewCov Kids Classes, or welcome back to those of you that have been here before!  A few reminders so we are all safe, and can workout to the best of our ability.  Please be sure to sign a waiver if this is your child's first class.  Always walk your child into the designated Kids area, where one of the Coaches will meet them.  It is a good idea to ensure your child has a bottle of water, or a bottle that can be filled up at the drinking fountain.  Don't forget to put their name on it!  If you choose to stay and watch the class (which I encourage), please do not coach your child.  I know, that will be hard but trust that it will be best for the learning process.  Finally, please make sure I am aware of any special needs your child may have that will help me facilitate their individual learning and growth including (i.e., medications, illness, physical limitations, sports, ect).  Thank you for joining our classes, I am looking forward to a great year! -Coach Julie

Warm-Up

Warm Up

3 Rounds, warm up pace rest inbetween

 Shuttle Run then:

8 push ups

8 squats

8 tuck jumps

8 inch worm

Workout Part 1

WOD

Review Skills:

Box Jumps – focus on using hips and landing position

Press – focus on the dup and elbow position

WOD  For Time

5 – 6 olds complete unloaded, sub box jumps for steps or use stacked plates

7-12 year olds complete with PVC or bar, box jumps can be modified by height

5 Push Press

10 Box Jumps

5  Push Press

10 Box Jumps

5 Push Press

10 Box Jumps

5 Push Press

Skill Work after WOD:

one minute of max effort box steps or box jumps

one minute of max effort push ups

1112, 2017

Monday, December 11th

  • WELCOME TO NEW MEMBERS!! 

            *For up to date announcements and reminders, please join our members only facebook groups: 

             Click Here to Join the CrossFit Facebook Group 

            Click Here to Join the Bootcamp Facebook Group

  • Our new referral program has launched! Add $25 in rewards points to your account every time you refer someone to us. You can use these rewards points towards any retail purchases including all food and drink beverages and any apparel items that are on the disply or on pre-order. 

    YOU MUST SUBMIT YOUR REFERRALS TO US TO GET THE CREDIT – CLICK HERE TO SUBMIT YOUR REFERRAL (REFERRALS AS OF DECEMBER 1st) 

  • BARBELL BLITZ – JANUARY 26th (NOVICE) & JANUARY 27th (RX)

             Click Here to Register 

       

            *Need help finding a team??? Click here to put your name on a list and Emily will help to find you one!

Strength

Back Squats – 5 X 5 Back Squats at 70% of Max 

Conditioning

3 Rounds
20 Dumbbell Snatches (50/35#) MOD (35/25# or less)
20 Box Jump Overs 
20 Toes to Bar MOD (Knees-above-waist) 

Accessory

A) 5 X 2 – 1st and 2nd Pull Snatch Grip at 85% of Max 
B) 5 X 5 Strict Pull-Ups (ADV)  5 X Max Effort Muscle Ups