CROSSFIT

Monday 1/4

“STRENGTH”

Every 2:00 x 5 Sets:
5 Front Squats

“CONDITIONING”

EMOMx10
4 Burpees
6 Squats
8 Sit-ups

– R5 –

EMOMx10
8 No Push-up Burpee
12 Lunge Steps

Tuesday 1/5

“STRENGTH”

Every 2:00 x 5 Sets:
5 Strict Press

“CONDITIONING”

Benchmark: Christine

3RFT:
500m Row
12 Deadlifts
21 Box Jumps

“Gold” – BW, 20in
“Silver” – .75 BW, 16 in.
“Bronze” – .5 BW, 12 in.

Wednesday 1/6

“PRIMER”

EMOM 10 minutes:
O: 5 Lunge to Handstand + 3 Candlestick Roll-ups
E: 10 Arch/Hollow Kips + 3 Burpee Strict Pull-ups

“CONDITIONING”

For Time (with a Partner)
2 rounds
25 Pull-Ups
50 Wall Ball Shots20/14
50 T2B
100 Kettlebell Swings 70/55
***Perform every two minutes:
10 Burpees

Thursday 1/7

“PRIMER”

In 7 minutes, cycle through:
2 Bar Muscle-ups
20 Double Unders
20′ HS Walk / HS Hold

“CONDITIONING”

Five Tabatas in 24 minutes
Tabata Row
Tabata Hollow Body Rocks
Tabata Push-Ups
Tabata Russian Twists
Tabata Row
1-minute rest between each Tabata

Friday 1/8

“STRENGTH”

Every 30sec for 10 minutes
1 Power Clean @ 65-75%

“CONDITIONING”

Death By:
Calorie Bike
1 Air Squat

– Add 1 Air Squat every minute. Calories on the bike stay the same each minute.

Gold: 10/7
Silver: 8/6
Bronze: 7/5

Saturday 1/9

CF Endurance:

For Time: – Cap 35min
2k Row
5k Bike
1mi Run

CF Community WOD: TBD

BOOTCAMP

Monday 1/4

“PRIMER”

In 10 minutes:
5-10-15-20-25 Calorie Row
10-8-6-4-2 Burpees

“CONDITIONING”

AMRAP 6 minutes:
12 Kettlebell Swings
12 Box Jump Overs

REST 2:00

AMRAP 6 minutes:
Max Meter Row

REST 2:00

AMRAP 6 minutes:
12 Goblet Squats
12 Wtd. Box Step-Ups

REST 2:00

AMRAP 6 minutes:
Max Meter Row

Tuesday 1/5

“PRIMER”

5 Sets of 30s for each movement:
Hollow Body Rocks
Push-ups
Reverse Lunge Steps
Plate Ground to Overhead

“CONDITIONING”

AMRAP 15 minutes:
15 Single Arm DB Suitcase Deadlift
15 Single Arm DB Push Press
100 Single Unders
15 Single Arm DB Suitcase Deadlift
15 Single Arm DB Push Press

REST 5:00

8 Sets:
:20 Abmat Sit-ups
:10 Plank
(Clock does not stop)

Wednesday 1/6

“PRIMER”

Teams of 2.
AMRAP 8 minutes:
P1: 10/7 Calorie Bike
P2: DB Thrusters

“CONDITIONING”

Teams of 2. Trade every minute.

AMRAP 20 minutes:
100/75 Calorie Bike
75 Box Dips
50 Burpee Box Jumps
25 DB Thrusters

Thursday 1/7

“PRIMER”

3 Sets:
1:00 Box Step-ups
1:00 Push-ups
1:00 Box Jumps
1:00 Wtd. Sit-ups

“CONDITIONING”

3 Sets:
AMRAP 4 minutes:
12 Kettlebell Sumo Deadlift High Pull
12 (6/6) KB Goblet Reverse Lunge Steps
12 Jumping Pull-ups
REST 2:00

REST 5:00

In 10 minutes @ easy pace:
Calorie Bike
– every 10 calories:
4 (2/2) Spiderman + Reach
40 Flutter Kicks

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WODS 1/18

CROSSFIT Monday 1/18 “INTERVALS” 60sec ON / 60sec OFF Bar Facing Burpees X5 – R5 – :30 ON / :30

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WODS 1/11

CROSSFIT Monday 1/11 “STRENGTH” Every 2:00 x 5 Sets: 3 Back Squats “CONDITIONING” For Time: 50 Single Arm Alternating Dumbbell

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WODS 1/4

CROSSFIT Monday 1/4 “STRENGTH” Every 2:00 x 5 Sets: 5 Front Squats “CONDITIONING” EMOMx10 4 Burpees 6 Squats 8 Sit-ups

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WODS 12/28

CROSSFIT Monday 12/28 “STRENGTH” In 18 minutes: 7-7-5-5-3-3 Back Squat “CONDITIONING” 4 Rounds for Time 10 Toes-to-Bars 20/15 Calorie Row

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WODS 12/21

CROSSFIT Monday 12/21 “STRENGTH” EMOM 6 Minutes: 1 Deadlift + 1 Squat Clean – REST 5:00 – Every 3:00 for

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WODS 12/14

CROSSFIT Monday 12/14 “STRENGTH” E2MOMx5 10 Bench Press “CONDITIONING” 5 Sets: AMRAP 2 minutes: 18/12 Calorie Row 20 Burpee Bumper

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