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NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Friday – 11/27/2020

The At Home Workout for Friday is: Since we are closed for the Holidays, hear is a pump sesh for everyone to do at home. Enjoy! HOME METCON For Time 10-9-8-7-6-5-4-3-2-1 Pushups 20-18-16-14-12-10-8-6-4-2 V-Ups or Situps 30-27-24-21-18-15-12-9-6-3 Air Squats *Round 1 will be 10 pushups, 20 V-ups, 30 air squats, then 9,18,27… etc.

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Thursday – 11/26/2020

STRENGTH AMRAP x 12 Hours -Starting at 0 Calories….. Consume as many cals as possible in 12 hour window 🙂 CONDITIONING “Turkey Trot” *Get outside for a long run. HAPPY THANKSGIVING EVERYONE! Enjoy the next few days off from the gym. We will see you guys again on Monday!

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Wednesday – 11/25/2020

The Workout for Wednesday is: STRENGTH Deadlift *Check SugarWOD for lifting details. METCON “Tillman” 7 Rounds for Time -7 Deadlifts (315/220) -200m Sprint -15 Pull-Ups -45 sec Rest *Time Cap = 25 min.  

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Tuesday – 11/24/2020

The Workout for Tuesday is: METCON From 0:00 to 8:00 -30 Squat Cleans (155/105) *Time Cap = 6 min. From 8:00 to 16:00 -50 DB Box Step-Overs (50s/35s)(24/20″) *Time Cap = 6 min. From 16:00 to 24: 00 -100/70 Push-Ups (Rx+ 200′ HSW) *Time Cap = 6 min. From 24:00 to 32:00 -100 Alternating DB […]

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Monday – 11/23/2020

The Workout for Monday is: STRENGTH Front Squats *Check SugarWOD for lifting details. METCON For Time 27 – 21 – 15 – 9 -Burpee Box Jump Overs (24/20″) -Cals on Machine of Choice EXTRA CREDIT *Check SugarWOD for full programming.

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