Workout of the Day

MEMBER SPOTLIGHT FOR APRIL 2017 – GET TO KNOW CHRIS SALDARIS!

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Over the past several months, Chris has improved his Cholesterol levels from 280 to 188 through a combination of CrossFit and adding more fruits and veggies into his eating.  Congratulations, Chris and keep up the good work! Name: Chris Saldaris Hometown:… Read more »

TUESDAY 170404

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I. Warm-up II. CrossFit and GetFit WOD “Turkish Thunder” 5 rounds for time of: Max calorie row in 60 seconds Turkish get-ups  Complete a total of 40 reps *(male) / 30 reps *(female) (or calories) in each round. For example,… Read more »

FRIDAY 170331

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I. Warm-up II.  15 Minute AMRAP: -12 Wall Ball Shots 20#/14# -8 Box Jumps 30″/24″ -4 “No Push-up” Burpees Level III – Rx Level II – 14#/10#, 24″/20″ Level I – 12#/10#, 20″/16″ III. Cool Down *Today is BRING A… Read more »

THURSDAY 170330

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I. Warm-Up CrossFit and GetFit WOD II. Complete the Following with a Partner Row 30 Calories Row 20 Calories Row 10 Calories *While partner rows, complete 1:00 HS Hold (scale to :45, :30 Holds) – Rest remainder of time it… Read more »

WEDNESDAY 170329

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I. Warm-up II. Deadlift 3-3-3-3-3* Approach A.) Attempt to increase weight each set (*As long as technique holds up) Approach B.) Pick a percentage of 1RM (if you know it) and keep same weight across all sets III. AMRAP 12:… Read more »

TUESDAY 170328

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I. Warm-Up II. CrossFit and “GetFit” Workout of the Day Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 15 Push-ups 20 Squats *Modify each movement as needed – scaling options available and will go over in… Read more »

MONDAY 170327

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I. Warm-Up II. EMOM x 10  3 Hang Power Cleans (athletes choose weight) III. 3 Rounds For Time  15 Hang Power Cleans  15 Burpees LIII= 135/95 LII=115/75 LI=95/55 IV. Cool Down

FRIDAY 170324

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I. Warm-up II. “Partner Up” On a 20 Minute Clock Complete: AMRAP 3 Minutes: MedBall Sit-ups (pass ball to your partner) Rest 1 Minute AMRAP 5 Minutes: Clean and Jerks (switch every 3 reps) Rest 1 Minute AMRAP 10 Minutes:  Run 100… Read more »

THURSDAY 170323

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I. Warm-up II. Bench Press 5-4-3-2-1* *Increase weight each set* III. “50 Cal” Complete 50 Calories Air Assault Bike For Time IV. Midline Accessory: 3 Rounds, Not for Time -10 Hollow Rocks -10 Swimmers -10 V-Crunches -10 Bird Dogs V…. Read more »