CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

  • WOD WEEK 1/15/18

    Wednesday 1/17/18

    HANDSTAND PUSHUPS
    6 Rounds of a 1:00 Window:
    10 GHD Sit-Ups(20abmat) + Max  Handstand Pushups in time remaining.
    Rest :30s between each round.

    Score is your *lowest* round of handstand pushups 
     
    TRI SPRINT INTERVALS

     5 x 4:00 On / 4:00 Off:
     25/18 Calorie Row
     15/9 Calorie Assault Bike Bike
     Max 10 Meter Shuttle Sprints in time remaining. 


    Tuesday 1/18/18
     
     DEADLIFT
     
     Take 10:00 to build to a Heavy Set of 2

    "MARISTON"

     AMRAP 20:
     1 Deadlift (305/195)
     10 Toes to Bar
     15 Barbell-Facing Burpees

     *********extra
     Working load today is at 65% of our best Front Squat, for *both* movements.
     SQUAT
     Alternating EMOM x 12 (6 Rounds):
     Odd Minutes – 3 Front Squats
     Even Minutes – 6 Back Squats
     
    MIDLINE RECOVERY
     5 Supersets, Not For Time:
     20 Banded Good Mornings
     15 Glute Bridges 
     
    Friday 1/19/18
     Hero
     
     Saturday 1/20/18

    "BRAWL GONE BAD
     In teams of 3, perform:
     4 rounds for max reps of:
     2 minutes of Power Cleans, 135/95
     2 minutes of Double unders
     2 minutes of Pull-ups
     2 minutes of Rest*one person works at a time
      
     
     Sunday 1/21/18

    "THE ORIGINAL SUNDAY SERVICE"



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