CROSSFIT

Monday 12/23

“STRENGTH”

EMOM 1:30 x 4 Sets each, alternate between:
6 Front Squats @ 30X1
30 Walking Lunge Steps

“CONDITIONING”

Open:
AMRAP 9 minutes:
3-6-9-12..etc.
Power Cleans (135/95)
Toes to Bar

Performance:
AMRAP 9 minutes:
3-6-9-12…etc.
Power Cleans (115/75)
Toes to Bar

Fitness:
AMRAP 9 minutes:
3-6-9-12..etc.
Power Cleans (95/65)
Hanging Knee Raises

Tuesday 12/24

Last Class @ 12pm

“CONDITIONING”

Teams of 2. Trade Reps. Run Together.

Open/Performance:
AMRAP 25 minutes:
10-20-30-40-50…etc.
Wall Balls (20/14) (14/12)
Calorie Row
Box Jumps (24/20)
Calorie Bike
Push Press (75/55) (65/45)
200m Run

Fitness:
AMRAP 25 minutes:
10-20-30-40-50…etc.
Wall Balls (12/8)
Calorie Row
Box Jumps (20/16)
Calorie Bike
Push Press (45/35)
200m Run

Wednesday 12/25

CLOSED

Thursday 12/26

9:00 am Only

Teams of 2. Trade Movements.

AMRAP 16 minutes:
15 Kettlebell Swings (53/35)
200m Run
30 Double Unders -or- 60 Singles
15 Pull-ups
200m Run

REST 5 minutes:

AMRAP 16 minutes:
21 Thrusters (95/65)
15 Bar Facing Burpees
9 Calorie Bike

Friday 12/26

9:00 am Only

Teams of 2. Trade Every 1:00.

AMRAP 10 minutes:
50/40 Calorie Row
50 Box Jumps (24/20)

REST 5:00

AMRAP 10 minutes:
50/40 Calorie Bike
50 Push Press (95/65)

REST 5:00

1-Mile Partner Relay (4 x 400)

BOOTCAMP

Monday 12/23

AMRAP 9 minutes:
3-6-9-12..etc.
DB Thruster
Burpees

REST 5:00

AMRAP 15 minutes:
200m Run
250m Row
20 Kettlebell Swings

FOLLOW US ON SOCIAL

READ MORE

WODS 9/18

Monday 9/18 “STRENGTH” Bench Press In 12 minutes: Set 1: 5 @ 50% Set 2: 5 @ 60% Set 3:

Read More »

WODS 9/4

Monday 9/4 “CONDITIONING” Benchmark: Saved by the Barbell 3 Sets @ 1:00 per station: Burpee Wall Ball (20/14) Deadlift (115/75)

Read More »

WODS 8/28

Monday 8/28 “STRENGTH” Back Squat Every 2:00 x 5 Sets: Sets 1-4: 4 x 8 @ 65% Set 5: 1

Read More »

BOOK A FREE CONSULT

Schedule an appointment with one of our staff members to see why Train Waco is the right spot for you.  The consultation will allow time to answer questions as well as provide a tour of our facility.

ELEMENTS 101 SIGN-UP

Fill out the form below and we’ll be in touch about joining an Elements 101 class.

Sign up for personalized training

Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.

Let's get you signed up!

Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.