Workout of the Day 2017-10-05T17:43:21+00:00
705, 2019

Tuesday May 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
  • 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

16 Minute EMOM

12 Front Rack Dual Kettlebell Walking Lunge

1 Farmers Carry

12 Dumbbell Strict Press

40 Second Hollow Hold

Conditioning

For Time:

1000m Row

33 Thrusters (45/35)

22 Kettlebell Snatch (53/35)

11 Man Makers (50/35)

605, 2019

Monday May 6th

Strength

15 Minute EMOM

1. 12 Dumbbell Snatch

2. 15 Russian Kettlebell Swing

3. 12 Dumbbell Clean & Jerk

4. 15 Goblet Squat

5. 40 Second Plank

Conditioning

For Time: 

400m Run 

21 Dumbbell Thrusters (50/35) (Single Dumbbell) 

21 Burpees 

21 Dumbbell Overhead Lunge

21 Burpees 

21 Dumbbell Thruster 

400m Run

505, 2019

Sunday May 5th

  • 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)
  • REMINDER: Today's class is in the Fitcamp room. Open gym is cancelled

Strength

Strength Circuit
4×12 Reps
1. Dual Kettlebell Front Squat
2. Dual Kettlebell Glute Bridge Floor Press
3. Dual Kettlebell Deadlift
4. Dual Kettlebell Bent Over Row

Conditioning

Interval Training
20/10 x 8 Rounds then Rotate
1. Kettlebell Swing
2. Row
3. Weighted Step Up
4. Weighted Plank

405, 2019

Saturday May 4th

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
  • CLASSES CHANGES
    • The Noon Beginner CrossFit Class on Saturday 5/4 and the 11 a.m. CrossFit class on Sunday 5/5 will be held in the fitcamp room. 
    • Open Gym is cancelled this weekend due to the middle wall take down. 

Strength

Max Squat Clean

Conditioning

Teams of 2:

30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs (MOD: 135/95 or Less)

NOON CLASS

Teams of 2–For Time (20 Minute Time Cap):

10 Burpees
10 Abmat Sit Ups
10 Weighted Lunges
20 Burpees
20 Abmat Sit Ups
20 Weighted Lunges
30 Burpees
30 Abmat Sit Ups
30 Weighted Lunges
Etc. Etc. 

305, 2019

Friday May 3rd

  • 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)
  • SET FIRE BARBELL CLUB: Today is the last day to sign up for the first eight week cycle of Set Fire Barbell Club. Starts on Monday 5/6. $60/month for CrossFit members. $90/month for non-CrossFit members. Click here to sign up. Includes 4 days of Strength Programming provided through our NewCov CrossFit App (Setfire App coming soon!) and unlimited access to barbell classes.

Strength

Build to 1RM Snatch

Conditioning

15 Minute AMRAP

25 Pull Ups (MOD: Ring Row/Jumping Pull Ups)

25 Push Ups

50 Air Squats

Accessory

9 Minute EMOM:
40 Seconds Hollow Body Hold
40 Seconds Band Face Pulls
40 Seconds Bulgarian Split Squats

205, 2019

Thursday May 2nd

Strength

Deadlift

5-4-3-2-1

In Between Sets:

5 Box Jumps (For Quality)

Conditioning

Teams of 2: (CAP: 20 Minutes)

For Time

60 Front Rack Lunges (2 Dumbbells)
500m Row
60 Dumbbell Shoulder to Overhead (2 Dumbbells if possible)
500m Row
60 Partner Weighted Abmat Sit Ups (20/14)
500m Row
60 Hand Release Push Ups
500m Row