Workout of the Day 2017-10-05T17:43:21+00:00
711, 2018

Wednesday November 7th

  • 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

Snatch

4 x 4 Tall Snatch + Snatch Balance 

followed by….

20 Minutes to build to a Max Snatch

Conditioning

For Time:

21 Toes to Bar (MOD: Knees above Waist)
15 Shoulder to Overhead (115/75) (ADV: 135/95) (MOD: 95/65 or Less)
9 Power Cleans
15 Shoulder to Overhead
21 Toes to Bar
 

Accessory

5 Minute AMRAP

20 V Ups
40 Russian Twist
20 Second Hollow Body Hold

611, 2018

Tuesday, November 6th

  • 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

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

10 Minute AMRAP

12 Kettlebell Swings
9 Pull Ups (ADV: 6 Bar Muscle Up) (MOD: Ring Row)
6 Burpee Box Jump Overs (24/20)
 

Accessory

3×10
1. Dual Kettlebell Bent Over Row
2. Dual Kettlebell Floor Press
3. High to Low Plank

511, 2018

Monday November 5th


 

Our Next 6 Week Weight Loss Challenge starts on 11/5.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.  PLUS 2 BONUS WEEKS!! Final weigh-in will be mid December, but you can attend class through December 31st.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

If you are on a current CrossFit member and you make a NEW referral, you will received $50.00 off you next month's membership for every new referral (not eligible if you are receiving the couples/pair pricing). Also if you are a current member and you want to participate in the challenge yourself, you can add the challenge for $50.00. Click here to sign up!

Also, if you are on a CrossFit contract and you refer a NEW member to the challenge, Click here for more information and to sign up.

  • 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. 

Strength

Back Squat

3 x 3  Kang Squat (Add Light Weight if able to)

3 x 4 Tempo Back Squats (5 sec descent, 2 sec pause at the bottom, 4 sec Ascent)

DO NOT LOSE TENSION IN THE BOTTOM OF THE SQUAT.  BREATHE AND BRACE!)

Conditioning

8 Minute AMRAP

5 Deadlifts (225/155) (ADV: 315/225) (MOD: 135/95 or Less)
20 Wallballs

Accessory

3×10

1. Front Foot Elevated Reverse Lunge
2. Front Foot Elevated Single Leg Glute Bridge
3. Single Arm Kettlebell Sit Up

411, 2018

Sunday November 4th


 

Our Next 6 Week Weight Loss Challenge starts on 11/5.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.  PLUS 2 BONUS WEEKS!! Final weigh-in will be mid December, but you can attend class through December 31st.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

If you are on a current CrossFit member and you make a NEW referral, you will received $50.00 off you next month's membership for every new referral (not eligible if you are receiving the couples/pair pricing). Also if you are a current member and you want to participate in the challenge yourself, you can add the challenge for $50.00. Click here to sign up!

Also, if you are on a CrossFit contract and you refer a NEW member to the challenge, Click here for more information and to sign up!

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.

  • NOVEMBER SOCIAL EVENT:  Thanksgiving Potluck at Flying Axes on November 10th at 6 p.m. Click here to RSVP and for more information. 
  • 6TH ANNUAL GOBBLERS & GOBBLETTES COMPETITION: “Every Second Counts”
    • Male/Female Partner Teams
    • Scaled: Friday, November 16th 7:00 p.m. to 10:30 p.m.
    • RX: Saturday, November 17th 9:00 a.m. to 4:00 p.m.
    • To check out our Facebook Event page, click HERE. 
    • To register for the event, click here.

Strength

Close Grip Bench Press

4×10

(Build each set)

Conditioning

EMOM 10
1. 15 Burpees (Scale if needed)
2. 10 Box Jumps

Rest 1 Minute

EMOM 10
1. 5 DAWG Complex
2. 40 Double Unders

311, 2018

Saturday November 3rd


 

Our Next 6 Week Weight Loss Challenge starts on 11/5.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.  PLUS 2 BONUS WEEKS!! Final weigh-in will be mid December, but you can attend class through December 31st.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

If you are on a current CrossFit member and you make a NEW referral, you will received $50.00 off you next month's membership for every new referral (not eligible if you are receiving the couples/pair pricing). Also if you are a current member and you want to participate in the challenge yourself, you can add the challenge for $50.00. Click here to sign up!

Also, if you are on a CrossFit contract and you refer a NEW member to the challenge, Click here for more information and to sign up!

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) 
  • 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. 
  • 6TH ANNUAL GOBBLERS & GOBBLETTES COMPETITION: “Every Second Counts”
    • Male/Female Partner Teams
    • Scaled: Friday, November 16th 7:00 p.m. to 10:30 p.m.
    • RX: Saturday, November 17th 9:00 a.m. to 4:00 p.m.
    • To check out our Facebook Event page, click HERE. 
    • To register for the event, click here.

Strength

Clean Complex

2 Cleans + 1 Jerk

(Cleans do not have to be touch and go but you should be set up and attempting the second clean in 3-5 seconds)

Conditioning

Teams of 2

For Time:

3 Rounds

20 Pull Ups (ADV: 10 Ring Muscle Up) (MOD: Ring Row)
20 Partner Burpees
(Round 1) 20 Power Snatch (135/95) (MOD: 95/65)
(Round 2) 20 Squat Clean (185/135) (MOD: 115/75)
(Round 3) 20 Deadlifts (205/155) (MOD: 135/95)

NOON CLASS

NOON CLASS

7 Minute AMRAP
500m Row
40 Wall Balls

Rest 1 Minute

7 Minute AMRAP
20 Partner Burpees
50 Kettlebell Swing

Rest 1 Minute

7 Minute AMRAP
30 Weighted Lunges
20 Pull Ups or RIng Row
 

211, 2018

Friday November 2nd


 

Our Next 6 Week Weight Loss Challenge starts on 11/5.

The program includes:

  • 6 Weeks of Unlimited Em’s Fitcamp and Beginner CrossFit Classes. We offer over 7 classes per day.  PLUS 2 BONUS WEEKS!! Final weigh-in will be mid December, but you can attend class through December 31st.
  • Customized meal plan with 6 full weeks of suggested meals.
  • 2 Hour Nutrition Seminar where we teach you how to eat healthy
  • An online support group to help answer any questions you may have and to keep you motivated throughout the program.
  • Winner wins $1000!

What is the Cost? 

$200 as a single registration

$300 for a pair ($150 each)

If you are on a current CrossFit member and you make a NEW referral, you will received $50.00 off you next month's membership for every new referral (not eligible if you are receiving the couples/pair pricing). Also if you are a current member and you want to participate in the challenge yourself, you can add the challenge for $50.00. Click here to sign up!

Also, if you are on a CrossFit contract and you refer a NEW member to the challenge, Click here for more information and to sign up.

  • 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. 
  • 6TH ANNUAL GOBBLERS & GOBBLETTES COMPETITION: “Every Second Counts”
    • Male/Female Partner Teams
    • Scaled: Friday, November 16th 7:00 p.m. to 10:30 p.m.
    • RX: Saturday, November 17th 9:00 a.m. to 4:00 p.m.
    • To check out our Facebook Event page, click HERE. 
    • To register for the event, click here.

Strength

Snatch

Build to 75% of 1RM then complete…

5 x 1 @ 75-80% (BE READY TO MAX NEXT WEEK!!!)

Conditioning

3 Minute AMRAP
22 Kettlebell Swings (53/35) (ADV: 70/53)
22 Wallballs

Rest 60 Seconds

3 Minute AMRAP
15/12 Calorie Bike
10 Overhead Squats (95/65) (ADV: 135/95)

Rest 60 Seconds

3 Minute AMRAP
10 Pull Ups (MOD: Ring Row) (ADV:Bar Muscle Up)
15 Box Jumps

Rest 60 Second

3 Minute AMRAP
20 Burpees
20 Air Squats

Accessory

3×20
1a. Hammer Curl
1b. Band Face Pull
1c. Abmat Sit Up