CROSSFIT

Monday 8/19

“STRENGTH”

Every 3:00:
Back Squat, 5×8 @ 65%

“CONDITIONING”

For Time:
25 cal Bike
10 BBJO
20 cal Bike
15 BBJO
15 cal Bike
20 BBJO
10 cal Bike
25 BBJO

Tuesday 8/20

“STRENGTH”

Every 3:00:
Shoulder Press, 5×8 @ 65%

“CONDITIONING”

3 Rounds for Time:
Row 500
10 C&J @ Whatever weight you used last time we did Grace

Wednesday 8/21

“CONDITIONING”

Cindy on the Go (partner WOD, Open is Syncro, Fitness is just run together

AMRAP 25
Run 400m
1 round Cindy
Run 400m
2 rounds Cindy
Run 400m
3 rounds Cindy
Run 400m
4 rounds Cindy

Thursday 8/22

“STRENGTH”

Every 3:00:
Deadlift, 5×8 @ 65%

“CONDITIONING”

For Time:

Run 200m
15 Burpees
20 Thrusters 95/65
25 KBS 70/53
Rest 1 min
Run 200m
15 Burpees
20 Thrusters 95/65
Rest 1 min
Run 200m
15 Burpees
Rest 1 min
Run 200m

(20-minute cap)

Friday 8/23

Open 16.3

BOOTCAMP

Tuesday 8/20

Teams of 2. Trade Reps as needed.

AMRAP 5 minutes:
50/40 Calorie Bike
– with remaining time, AMRAP:
10 Kettlebell Swings
10 Box Jump Overs

REST 3:00

AMRAP 10 minutes:
75/50
– with remaining time, AMRAP:
20 Kettlebell Swings
20 Box Jump Overs

REST 3:00

AMRAP 15 minutes:
100/75 Calorie Bike
– with remaining time, AMRAP:
30 Kettlebell Swings
30 Box Jump Overs

Thursday 8/22

3 Rounds Each For Time:
50 Wall Balls
500m Row
REST 5:00

+

AMRAP 8 minutes:
10/10 Kneeling SA DB Press
30 Med Ball Russian Twists
:20 Bottom of Push-up Hold

Friday 8/23

Tabata Each Movement:
DB Deadlifts
DB Renegade Row (Row, Row, Push-up)
DB Push Press
Burpee Box Jump Overs

+

10 Sets:
:20 Max Calorie Bike
:40 REST

FOLLOW US ON SOCIAL

READ MORE

WODS 6/6

CROSSFIT Monday 6/6 EMOM 7 minutes: 3 TnG Power Cleans 1 Split Jerk + 4 Rounds each for Time: 1k

Read More »

WODS 6/29

CROSSFIT Monday 6/29 In 10 minutes: Find a heavy 3-rep Back Squat REST 5:00 AMRAP 3 ME Bar Muscle Ups

Read More »

WODS 6/22

CROSSFIT Monday 6/22 AMRAP in 25 minutes 25 Sumo Deadlift High Pulls (75/55 lb) 25 Push-Ups 25 Thrusters (75/55 lb)

Read More »

WODS 6/15

CROSSFIT Monday 6/15 In 10 minutes, build to a moderate: Power Clean + Hang Clean + Jerk + Benchmark: DT

Read More »

WODS 6/1

CROSSFIT Monday 6/1 In 10 minutes: Build to a heavy Clean & Jerk (anyway) EMOM 12 minutes: O: 3 Clean

Read More »

BOOK A FREE CONSULT

We understand that every one is different. That’s why we start with a consultant with one of our experienced coaches. They’ll help you put together a workout plan, nutrition plan, and schedule that works for you.

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.

LIKE US ON FACEBOOK!

Keep up with what’s going on around the box.