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WOD (Workout Of the Day) view more wods

July 28, 2017

CrossFit
7/28/17
Accessory
Leg Raises with Leg Lift (30-20-10-5 (short rest in-between))
Strength/Skill
Goat (No Measure)
Work on something you want/need more practice on or movement you want to work on.
Metcon
Metcon (AMRAP - Reps)
Tabata:
Rowing Cals
Bar Muscle Ups/Chest to Bars/Pull ups (Jumping)
Double Unders/Single Unders
Dumbell Snatch @35/25, @30/20, @25/20
Alex: 332 reps
HPLite
HPLite 7/28/17
Strength/Skill
Front Squat (5-5-5-5-5-5)
Banded Side Steps (50)
Each Leg
Metcon
Metcon (AMRAP - Rounds and Reps)
2 Minutes Box Jumps
3 Minute Break
2 Minutes Burpees
3 Minute Break
2 Minutes Wall Balls
3 Minute Break
2 Minutes Sit Ups
2 Minute Breaks
2 Minutes Air Squats
1 Minute break
100 Singles

Program Progression view more program info

Intro
We will take you through the gym and give you a trial run of what CrossFit feels like.
On-Ramp
On-Ramp is a two week program to introduce you to all of the movements in CrossFit as well as making sure you are safe and confident in what you are doing.
CrossFit
Level 1
Level 2
Level 3
This system is designed to make your journey through CrossFit a bit easier. Everyone starts at the bottom (Level 1) and works their way up.