Thursday 10.5.17
Essentials: A. Advanced Rehab Warm Up B. 12min EMOM Dumbbell Deadlift x 5 Dumbbell Hang Power Clean x 5 Dumbbell Farmers Walk x 50ft C. Mobility Pretzel R x 2min Pretzel L x 2min Saddle x 2min Puppy Dog x 2min Fitness/Performance: A. Advanced Rehab Warm Up B. 12min EMOM Dumbbell Deadlift x 5 Dumbbell […]
Wednesday 10.4.17
Essentials: A. 3 Rounds Not For Time: Kettlebell Goblet Cossack Squat x 3 per leg; Pause 3 sec at bottom Dumbbell Overhead Squat x 3 Per Arm; Pause 5 sec at Bottom Rower Plank Roll Out x 6 reps B. 4 Sets Assault Bike x 10/5 cal Back Squat x 10 reps 40% Rest ~2:30min […]
Extra Session
If you are looking for additional training to supplement an existing program then this package is for you. We offer training programs for Gymnastics, Olympic Lifting, and CrossFit Accessory Movements that will give you the boost you need to hone your fitness level. Types of Programs • Gymnastics Improve basic level gymnastics movements that will […]
Tuesday 10.3.17
RP: Light Training Day Essentials: A. 16min EMOM 1. V- Ups x 12 reps 2. Long Jump x 12 reps 3. Knee Raises x 12 reps 4. Russian Kettlebell Swing x 18 reps B. 3 Rounds For Time: Ring Pull x 21 reps Kettlebell Swing x 15 reps No Jump, No Clap Burpee x 9 […]
Monday 10.2.17
RP: Light Day Crossfit Team Series WOD 8 All information how the TEAM Series will run is HERE For time: Partner 1 completes: 1,000-m row 50 thrusters 30 chest-to-bar pull-ups Then, Partner 2 completes: 1,000-m row 50 thrusters 30 chest-to-bar pull-ups Men use 45-lb. barbell Women use 35-lb. barbell *For all EVENT Details Click HERE If […]
Saturday 9/30/17
RP: Light Day Crossfit Team Series WOD 7 All information how the TEAM Series will run is HERE On a 20-minute clock, for max reps/pounds: Partner 1: 0:00-2:00 Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back squat Then, Partner 2: 10:00-12:00 1-rep-max back squat 12:00-14:00 Rest 14:00-16:00 Double-unders 16:00-18:00 Rest 18:00-20:00 Handstand push-ups […]
Friday 9.29.17
RP: Light Day Crossfit Team Series WOD 5 All information how the TEAM Series will run is HERE If you’re not signed up for the Team Series, scale the WOD accordingly. Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized […]
Thursday 9.28.17
RP: Light Day Crossfit Team Series WOD 6 All information how the TEAM Series will run is HERE If you’re not signed up for the Team Series, scale the WOD accordingly. 21-15-9 synchronized reps for time of: Dumbbell snatches Bar muscle-ups Men use 50-lb. dumbbell Women use 35-lb. dumbbell Time cap: 30 minutes For all […]
Wednesday 9.27.17
RP: Light Training Day Essentials: A. 5 Sets Back Squat x 3 reps Start first set @ 50% and build Tempo 33×1 On the 2:30min Or ADAPT B. 4 Sets 3 Behind the Neck Push Press + 3 Overhead Squat On the 2:30min Or ADAPT C. 3 Sets Pallof Press x 10 reps per side […]
Tuesday 9.26.17
RP: Light Training Day Essentials: A. 12min Every 40 sec 1. 4 Dumbbell Snatch Right Arm + 50ft Dumbbell Overhead Walk 2. 4 Dumbbell Snatch Left Arm + 50ft Dumbbell Overhead Walk B. 6 Rounds For Time: Row x 8 cal V- Ups x 6 Burpee Box Jump Over x 4 Fitness: A. 12min Every […]