Workout of the Day 2017-10-05T17:43:21+00:00
1311, 2018

Tuesday November 13th

  • 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

Strict Press

Take 10 minutes to complete:

4 x 4 Strict Press (Building each Set)

Followed by:

Take 10 Minutes to complete:

4 x 4 Push Press (Building each Set)

 

Conditioning

For Time:

5 Rounds

20 Wall Balls
15 Box Jumps
10 Shoulder to Overhead (75/55) (ADV: 95/65)

Accessory

3 Sets

15 Tempo Ring Row (2 up / 2 down)
60 Second HB Hold

1211, 2018

Monday November 12th

  • 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

  • WOD FOR WARRIORS: In honor of Veteran's Day yesterday, we will be participating in Team RWB's WOD for Warriors today. Every Veterans Day, hundreds of gyms across the nation host WOD for Warrors, a functional fitness workout,to support Team RWB and the men and women who serve our country. Team RWB insists that all veterans have the opportunity to reclaim what was most precous about their military service: an unwavering sense of belonging born of challenges that show us what each of us is capable of. Together, we strinve to make tomorrow better. Together, we will find strength and success. Please click here if you would like to donate to Team RWB. 

  • 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

Back Squat

3 x 5 Back Squats at 50-65% of 1RM (Use Wide Stance and Work on Hip Explosion)

followed by…..

10 Minutes to build to Max Height Box Jump
 

Conditioning

Team RWB–The Armistice WOD

11 Minute AMRAP:

11 Power Cleans (135/95) (MOD: 95/65 or Less)
11 Burpees over the Bar
19 Deadlifts
18 Pull Ups (MOD: Ring Row)

Accessory

3 Sets
15 Side Lying Leg Raise / Side
8 Single Leg DL / Side
8 Front Foot elevated Reverse Lunge / Side

1111, 2018

Sunday November 11th

REMINDER: YOGA IS CANCELLED UNTIL FURTHER NOTICE

  • 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

Press and Hold

Close Grip Bench Press 4 x 4 (Increase Weight Each Set)

Walking KTB or Dumbblell Overhead Hold (4 Passes)

 

Conditioning

3 Rounds
40 Second ON / 20 Second OFF

1. Row
2. Kettlebell Swing
3. Ring Row
4. Box Jump
5. Bike
6. Farmers Carry
7. Knees above Waist
8. Hand Release Push Up

1011, 2018

Saturday November 10th

 

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
  • TEXTING SERVICE: FOR NOTIFICATIONS, REMINDERS & LINKS TO THE NEWSLETTERS, TEXT NEWCOV to 64600. We have switched to a new texting service so you may need to opt-in again.

  • Please bring your own jumprope for today’s WOD. Otherwise, please sub jumping jacks. 

Strength

Snatch Complex

Power Snatch + Hang Squat Snatch

Work to a heavy snatch for the day

Conditioning

Teams of 2

CHAMPIONSHIP WOD TESTER

For Time:

30 Bar Muscle Ups (MOD: Pull Ups)
40 Dumbbell Box Step Overs (holding one dumbbell – 50#/35#)
50 Dumbbell Snatch
60 Handstand Push-Ups (MOD: Push Up)
70 Pistol Squats (MOD: Air Squat)
10 Squat Clean Thrusters 185/125″

NOON CLASS

NOON CLASS

Teams of 2

10 Minute AMRAP

30 Wall Balls
20 Pull Ups or Ring Row
10 Partner Burpee
1000m Row

Rest 1 Minute

10 Minute AMRAP

40 Weighted Lunges
30 Dumbbell Snatch
20 Hand Release Push Ups
100 Single/Double Unders (if you don’t have your own jump rope, sub jumping jacks) 

911, 2018

Friday November 9th

  • 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.

  • NOVEMBER SOCIAL EVENT:  Thanksgiving Potluck at Flying Axes on November 10th at 6 p.m. Click here to RSVP and for more information. 
  • 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 Power Clean + Push Press for the Day
 

Conditioning

For Time:

12 Minute AMRAP

5 Push Ups (ADV: Handstand Push Up)
4 Bar Facing Burpee
3 Thrusters (75/55) (ADV: 95/65) 

Accessory

3×10
1a. Hammer Curl
1b. Skull Crusher
1c. 90 Second Plank

811, 2018

Thursday November 8th

  • 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.

  • NOVEMBER SOCIAL EVENT:  Thanksgiving Potluck at Flying Axes on November 10th at 6 p.m. Click here to RSVP and for more information. 
  • 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

Front Squat 

Complete 3 x 3 @ 80%

Conditioning

Teams of 2

18 Minute AMRAP

1000m Row
40 Dumbbell Clean & Jerk (50/35) (MOD: 35/30 or Less)
40 Dumbbell Thruster
50/40 Calorie Bike
40 Dumbbell Hang Squat Clean
40 Dumbbell Snatch

*Everything is Single Arm

Accessory

3×20

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