Workout of the Day 2017-10-05T17:43:21+00:00
1101, 2019

Friday January 11th

  • 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

Clean Complex

2 Hang Power Cleans + 1 Jerk

*Build to a Heavy for the Day

Conditioning

12 Minute AMRAP

3 Clean & Jerk (115/75) (ADV: 155/105) (MOD: 95/65 or Less)
5 Box Jumps
7 Handstand Push Ups (MOD: Hand Release Push Up)
9 Calorie Row

Accessory

3 Sets

8 Hammer Curl (per arm)
8 Skull Crushers
60 Second Deadbug March
 

1001, 2019

Thursday January 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) 
  • 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 & Reps)
7 x 4 @ 50%

Conditioning

Teams of 2:

7 Minute AMRAP
20 Front Squats (75/55) (ADV: 95/65)
30 Hang Power Cleans
40 Dumbbell Snatch (Alternating)

Rest 1 Minute

7 Minute AMRAP
40 Box Jump
30 Calorie Air Bike
20 Thrusters (75/55) (ADV: 95/65)

Rest 1 Minute

7 Minute AMRAP
10 Burpees
4 Rope Climbs
2 Single Arm Farmers Carry (Down & Back) (Heavy)

Accessory

Stretch for 5 minutes, please.

901, 2019

Wednesday January 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) 
  • BEGINNER CROSSFIT: Our next beginner CrossFit session starts 1/28/19. People can still sign up through the end of this week. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

Strength

Power Snatch

15 Minute EMOM

1 Power Snatch @ 70%

Minutes 6-10 : +5-10lbs (Only if 5/5 on first 5)
Minutes 11-15: +5-10lbs (Only if 10/10 on first 10)

*Goal is Perfect Reps, No misses
 

Conditioning

For Time:

25 Toes to Bar (MOD: Knees above Waist)
15 Shoulder to Overhead (95/65) (ADV: 135/95) (MOD: 75/55 or Less)
10 Bar Facing Burpees
15 Shoulder to Overhead
25 Toes to Bar
 

Accessory

1 Set
40 High Plank Alternating Knee to Elbow (Outside)
40 Second Side Plank
40 High Plank Alternating Knee to Elbow (Inside)
40 Second Side Plank
20 Deadbug Crunch (R)
20 Deadbug Crunch (L)

801, 2019

Tuesday January 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) 
  • BEGINNER CROSSFIT: Our beginner CrossFit session started 1/2/19. People can still sign up through the end of this week. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

JANUARY WEIGHT LOSS CHALLENGES

  • Click here to view our December newsletter for more information about our upcoming weight loss challenges. 

  • Em's Annual FitCamp Champ!
    • Cost is $3000.00, but payment plans are available and the cost is very comparable to a normal monthly personal training package. 
    • Main Highlight is that you have accountability to your mentor/trainer EVERY SINGLE WEEK on not only workout attendance, but also on your food log and weigh-ins. 
  • Six Week Weight Loss Challenge (1/2 to 2/11).
    • 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 need to be NEW referrals.
    • If you are on a Crossfit Contract, you can sign up for $50.00. Click here to sign up. 
  • Em's Weekly Meetings: 
    • Cost is $1800.00 ($150.00 per month).
    • Includes Unlimited Beginner Classes, Em's Fitcamp Classes and Regular CrossFit Classes.
    • Online Support Group
    • Quarterly Physical Challenges and Motivational Speaker. 
    • Accountability on class attendance and weekly weigh-ins
    • Nutrition Plan
    • Weekly Group Meeting

Strength

Push Press (Week 1)

(Sets x Reps)
4 x 10 @ 60%
1 x Max Effort @ 60% (Stop 1-2 Reps shy of failure)
 

Conditioning

Every 3:00 for 4 Rounds

20 Wall Balls
15/12 Calorie Row
5 Thrusters (115/75) (ADV: 135/95) (MOD: 95/65 or Less)

*Score is your slowest round.

Accessory

3 Sets
12 Single Arm Bent Over Row
12 Single Arm Hammer Curl
12 Single Arm Sit Up
12 Single Arm Side Bends

701, 2019

Monday January 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) 
  • BEGINNER CROSSFIT: Our beginner CrossFit session started 1/2/19. People can still sign up through Tuesday at midnight. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

JANUARY WEIGHT LOSS CHALLENGES

  • Click here to view our December newsletter for more information about our upcoming weight loss challenges. 

  • Em's Annual FitCamp Champ!
    • Cost is $3000.00, but payment plans are available and the cost is very comparable to a normal monthly personal training package. 
    • Main Highlight is that you have accountability to your mentor/trainer EVERY SINGLE WEEK on not only workout attendance, but also on your food log and weigh-ins. 
  • Six Week Weight Loss Challenge (1/2 to 2/11).
    • 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 need to be NEW referrals.
    • If you are on a Crossfit Contract, you can sign up for $50.00. Click here to sign up. 
  • Em's Weekly Meetings: 
    • Cost is $1800.00 ($150.00 per month).
    • Includes Unlimited Beginner Classes, Em's Fitcamp Classes and Regular CrossFit Classes.
    • Online Support Group
    • Quarterly Physical Challenges and Motivational Speaker. 
    • Accountability on class attendance and weekly weigh-ins
    • Nutrition Plan
    • Weekly Group Meeting

Strength

Back Squat (Week 1)

(Sets x Reps)
4 x 10 @ 60%
1 x Max Effort @ 60% (Stop 1-2 reps shy of failure)
 

Conditioning

9 Minute AMRAP

3 Pull Ups (ADV: Chest to Bar) (MOD: Ring Row)
3 American Kettlebell Swings (53/35) (ADV: 70/53)
3 Hang Squat Cleans (75/55) (ADV: 115/75)

6 Pull Ups 
6 American Kettlebell Swings
6 Hang Squat Cleans 

9 Pull Ups 
9 American Kettlebell Swings 
9 Hang Squat Cleans
etc. etc. etc. 

Accessory

3 Sets
8 Front Foot Eleveted Split Squat (Per Leg)
15 Elevated Glute Bridge
10 Jumping Lunge (Full Ext)

601, 2019

Sunday January 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) 
  • BEGINNER CROSSFIT: Our beginner CrossFit session started 1/2/19. People can still sign up through the end of this week. Cost is $150.00 and includes 3 weeks of Beginner CrossFit and 3 weeks of regular classes. 

JANUARY WEIGHT LOSS CHALLENGES

  • Click here to view our December newsletter for more information about our upcoming weight loss challenges. 

  • Em's Annual FitCamp Champ!
    • Cost is $3000.00, but payment plans are available and the cost is very comparable to a normal monthly personal training package. 
    • Main Highlight is that you have accountability to your mentor/trainer EVERY SINGLE WEEK on not only workout attendance, but also on your food log and weigh-ins. 
  • Six Week Weight Loss Challenge (1/2 to 2/11).
    • 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 need to be NEW referrals.
    • If you are on a Crossfit Contract, you can sign up for $50.00. Click here to sign up. 
  • Em's Weekly Meetings: 
    • Cost is $1800.00 ($150.00 per month).
    • Includes Unlimited Beginner Classes, Em's Fitcamp Classes and Regular CrossFit Classes.
    • Online Support Group
    • Quarterly Physical Challenges and Motivational Speaker. 
    • Accountability on class attendance and weekly weigh-ins
    • Nutrition Plan
    • Weekly Group Meeting

Strength

Press

12 Minute Alternating EMOM
1. 5 Bench Press
2. 6-12 Strict Pull Up (MOD: Inverted Ring Row)

Conditioning

24 Minute EMOM
1st Round: 30 ON / 30 OFF
2nd Round: 40 ON / 20 OFF
3rd Round: 50 ON / 10 OFF

1. Push Up
2. Air Bike
3. Ring Row
4. Air Squat
5. Sit Up
6. Reverse Lunge
7. Half Burpee (To high Plank)
8. Russian Twist