Workout of the Day 2017-10-05T17:43:21+00:00
1305, 2019

Monday May 13th

Strength

5 Minute EMOM

1 Power Snatch + 1 Overhead Squat

Take 15 minutes and build to a 1 RM Squat Snatch

Conditioning

5 Rounds For Time
7 Bar Muscle Ups
7 Dumbbell Clusters (2) (50/35#)

MOD:
5 Rounds For Time
7 Pull-Ups (MOD: Ring Row/Jumping Pull-Ups)
7 Push Ups
7 Dumbbell Clusters (35/20#)

1205, 2019

Sunday May 12th

Strength

A1. Strict Press

5 x 6 Reps
Increase weight each set.

A2. Dual Kettlebell Suitcase Deadlift

*Superset
5 x 12 Reps

Conditioning

Intervals

3 Rounds
45/15

1. Burpee Step Up
2. Air Squat
3. Band Face Pull
4. Air Bike
5. Shuttle Run
 

1105, 2019

Saturday May 11th

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 

Strength

Power Snatch

1 Hang Power Snatch + 1 Hang Squat Snatch

Conditioning

“Nate”

20 Minute AMRAP (Individual)

2 Ring or Bar Muscle Ups (MOD: 6 Chest to Bar Pull Ups/Pull Ups)
4 Handstand Push-Ups
8 Kettlebell Swings (70/53) (MOD 53/35 or less)

NOON CLASS

NOON

Teams of 2–20 Minute AMRAP

10 Burpees
20 Kettlebell Swings
30 Wall Balls
40 Lunges

1005, 2019

Friday May 10th

  • 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
  • SIX WEEK WEIGHT LOSS CHALLENGE. Our next 6 week weight loss challenge kicks off on 5/11 with our nutrition seminar from 11 a.m. to 1 p.m. The challenge includes unlimited CrossFit, Fitcamp and Boxing Bootcamp classes; accountability check ins; nutrition plan; recipe bank; and before/after measurements. GRAND PRIZE is a free one year Fitcamp membership (or equivalent CrossFit membership).

    • Price for Single: $250

    • Price for Couples/Pair: $200 each (Your partner must be a NEW referral). 

    • Price for Three or More: $175 each (All but the repeat challenger/current member must be NEW referrals). 

    • If you have a current membership and you make a NEW referral, you will receive $50.00 off our next month's membership for every new referral (not eligible if you are receiving one of the discounted challenge pricing options). 

    • If you have a current CrossFit membership, you can add the challenge for $50.00.

Strength

Hang Squat Clean

3-2-1-1-1

Take 10 Minutes to warm up to your starting weight.

Conditioning

Teams of 2:

Holleyman
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups (MOD: Push Up)
1 Power Clean, 225/155 lbs (MOD: Pick an appropriate weight)

905, 2019

Thursday May 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
  • SIX WEEK WEIGHT LOSS CHALLENGE. Our next 6 week weight loss challenge kicks off on 5/11 with our nutrition seminar from 11 a.m. to 1 p.m. The challenge includes unlimited CrossFit, Fitcamp and Boxing Bootcamp classes; accountability check ins; nutrition plan; recipe bank; and before/after measurements. GRAND PRIZE is a free one year Fitcamp membership (or equivalent CrossFit membership).

    • Price for Single: $250

    • Price for Couples/Pair: $200 each (Your partner must be a NEW referral). 

    • Price for Three or More: $175 each (All but the repeat challenger/current member must be NEW referrals). 

    • If you have a current membership and you make a NEW referral, you will receive $50.00 off our next month's membership for every new referral (not eligible if you are receiving one of the discounted challenge pricing options). 

    • If you have a current CrossFit membership, you can add the challenge for $50.00.

Strength

Back Squat

6-6-4-4-2-2

Start at a moderate load 50-60%.
Increase Weight each set.
Have an end goal in mind for the set of 2, and plan jumps accordingly.

 

Conditioning

Team of 2:

For Time:

2 Rounds
80 Wall Balls
40 Weighted Step Ups (50/35) (Single DB)
20 Shoulder to Overhead (135/95) (MOD 95/65 or Less)
200 Double Unders (MOD: Single Unders)**Please bring your own jump rope or substitute jumping jacks

805, 2019

Wednesday May 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
  • SIX WEEK WEIGHT LOSS CHALLENGE. Our next 6 week weight loss challenge kicks off on 5/11 with our nutrition seminar from 11 a.m. to 1 p.m. The challenge includes unlimited CrossFit, Fitcamp and Boxing Bootcamp classes; accountability check ins; nutrition plan; recipe bank; and before/after measurements. GRAND PRIZE is a free one year Fitcamp membership (or equivalent CrossFit membership).

    • Price for Single: $250

    • Price for Couples/Pair: $200 each (Your partner must be a NEW referral). 

    • Price for Three or More: $175 each (All but the repeat challenger/current member must be NEW referrals). 

    • If you have a current membership and you make a NEW referral, you will receive $50.00 off our next month's membership for every new referral (not eligible if you are receiving one of the discounted challenge pricing options). 

    • If you have a current CrossFit membership, you can add the challenge for $50.00.

Strength

Build to a 3RM Hang Power Clean

Conditioning

12 Minute AMRAP

3 Clean & Jerks (135/95) (MOD: 95/65 or Less)

6 Pull Ups (ADV: 4 Ring Muscle Ups) (MOD: Jumping Pull Ups)

9 Box Jumps