Workout of the Day 2017-10-05T17:43:21+00:00
1701, 2019

Thursday January 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) 
  • 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

Deadlift

(Sets x Reps)
4×8 @ 65%

Rest 30 Seconds

5 Box Jumps (Focus on Quality, & Landing with Hips well above knees)

Rest 3 Minutes

Conditioning

Teams of 2:

10 Minute AMRAP #1
20 Sumo Deadlift High Pulls (75/55)
20 Calorie Row
20 Push Ups

Rest 1 Minute

10 Minute AMRAP #2
40 Dumbbell Snatch (50/35)
30 Single Arm Dumbbell Overhead Lunge
20 Calorie Air Bike
10 Rope Climbs (MOD: Rope Pull)

1601, 2019

Wednesday January 16th

  • 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

Squat Clean

15 Minute EMOM
1 Squat Clean 
(Start @ 50%, & Build to a Heavy)

Conditioning

4 Rounds

3 Minute AMRAP

10 Hang Power Cleans (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
8 Bar Facing Burpee
6 Toes to Bar (MOD: Knees Above Waist)
25 Double Unders (MOD: Single Unders) **Please bring your own jump rope or substitute jumping jacks. 

Rest 1 Minute

Accessory

2 Sets

15 Russian Kettlebell Swings
Single Arm Farmers Carry (R)
15 Russian Kettlebell Swings
Single Arm Farmers Carry (L)
30 Second Goblet Squat Hold

1501, 2019

Tuesday January 15th

  • 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

(Sets x Reps)

1×5 @ 55%
1×5 @ 60%
2×10 @ 65%
1x Max Effort Set @ 65%
(Stop 1-2 Reps short of failure)

Conditioning

For Time:
(Time Cap: 20 Minutes)

55 Calorie Row
55 Ground to Overhead w/ Plate (45/25)
55 Wall Balls
55 Weighted Step Ups (45/25# Plate)

Accessory

3 Sets

15 Floor Press
15 Band Face Pull
60 Second Deadbug

1401, 2019

Monday January 14th

  • 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

(Sets x Reps)

1×5 @ 55%
1×5 @ 60%
2×10 @ 65%
1x Max Effort Set @ 65%
(Stop 1-2 Reps short of failure)

Conditioning

8 Minute AMRAP

2 Chest to Bar Pull Ups (MOD: Pull Up/Ring Row)
2 Deadlifts (205/145) (MOD: 135/85 or Less)
4 Chest to Bar Pull Ups
4 Deadlifts
6 Chest to Bar Pull Ups
6 Deadlifts
etc.

Accessory

3 Sets

20 Dumbbell Walking Lunge
75 Second Low Plank

1301, 2019

Sunday, January 13th

  • 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

Barbell Floor Press

(Sets x Reps)
4×8

Conditioning

Tabata x 4 (16 Total Minutes)

Rotate through:

1. Jumping Lunge / Walking Lunge
2. Dumbbell Clean & Press (2 Dumbbells or Kettlebells)
3. Air Bike
4. Kettlebell Swing

1201, 2019

Saturday January 12th

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

Snatch

12 Minute EMOM
Minute 1 : 3 Power Snatch (Always Light)
+Add Weight
Minute 2: 2 Hang Squat Snatch (Moderate)
+Add Weight
Minute 3: 1 Squat Snatch (Heavy)

 

Conditioning

Teams of 2:

For Time:

Buy In: 1000m Row

3 Rounds
20 Clusters (75/55) (ADV: 95/65)
20 Pull Ups (ADV: 12 Muscle Up) (MOD: Ring Row)
100 Double Unders (MOD: Single Under)

Cash Out: 100 Wall Balls

 

NOON CLASS

Teams of 2:

20 Minute AMRAP:
8 Partner Burpees
16 Box Jumps or Step Ups
24 Dumbbell One arm hang clean and Press
36 Goblet Squats