CROSSFIT

Monday 9/21

“GYMNASTICS”

EMOM 8 minutes:
1st Minute: HS Hold + Free Standing Practice
2nd Minute: Candlestick Roll-ups
3rd Minute: Strict T2B

“CONDITIONING”

3 Sets @ 85%, 90%, 95%
15 Calorie Row
15 T2B
15 Box Jumps w/ SD (24/20)
15 Burpees
REST 2:00

Tuesday 9/22

“STRENGTH”

Every 2:00 x 4 Sets:
3 Back Squats (Build per set)

REST 5:00

For Time:
30 Handstand Push-ups

“CONDITIONING”

AMRAP 5 minutes
Squat Clean (165/110)
Jerk (165/110)

Wednesday 9/23

“CONDITIONING”

Teams of 2. Trade Every 1:00

AMRAP 10 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

REST 5:00

AMRAP 10 minutes:
12-9-6
Deadlifts (225/155)
Calorie Bike

Thursday 9/24

“CONDITIONING”

Benchmark: The Ghost

6 Rounds for Total Reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
REST 1:00

“FINISHER”

AMRAP 6 minutes:
20 Abmat Sit-ups
40 Russian Twists
60 Flutter Kicks

Friday 9/25

“STRENGTH”

In 10 minutes:
Build to a heavy 3-rep Overhead Squat

“CONDITIONING”

AMRAP 12 minutes:
50 Wall Balls (20/14)
25 KBS (53/35)
50 Walking Lunge Steps
25 60′ Shuttle Runs (Down/Back = 2)

Saturday 9/26

Teams of 2. Trade Reps. Run Together.

AMRAP 25 minutes:
50 Thrusters (95/65)
50 Box Jumps (24/20)
50 Push Jerks (95/5)
50 Toes to Bar

Every 5:00, Run 400m
Start w/ a 400m Run

BOOTCAMP

Monday 9/21

“STRENGTH”

EMOM 12 minutes:
1st Minute: 12 Kneeling Landmine Press (R Arm)
2nd Minute: 12 Kneeling Landmine Press (L Arm)
3rd Minute: 24 Landmine Lumberjack Squats
4th Minute: REST

“CONDITIONING”

AMRAP 15 minutes:
12 Burpees
24/18 Calorie Bike
36 Kettlebell Swings

Tuesday 9/22

“CONDITIONING”

Every 4:00 x 4 Sets:
Run 400m/Row 500m/Bike 1200m

“CONDITIONING”

4 Sets:
AMRAP 4 minutes:
12 (6/6) DB Box Step-Ups
6 DB Thrusters
12 Abmat Sit-ups
REST 1:00

Wednesday 9/23

“CONDITIONING”

Teams of 2. Trade Reps.

AMRAP 20 minutes:
100/75 Calorie Row
80 Box Jumps
60 Push-ups
40 Hanging Knee Raises
20 DB Hang Power Clean and Press

Thursday 9/24

AMRAP 7 minutes:
5 DB Push Press
10 Air Squats
15 Double Unders/30 Singles

REST 2:00

AMRAP 7 minutes:
5 DB Push Press
10 DB Squats
15 Box Jumps

REST 2:00

AMRAP 7 minutes:
15 DB Thrusters
8 Burpee Box Jump Overs

Friday 9/25

In 4 minutes:
Row 500m/400m
– with remaining time, AMRAP:
10 Reverse Lunges
5 Push-ups

REST 2:00

In 8 minutes:
Row 1k/800m
– with time remaining, AMRAP:
10 Reverse Lunges
5 Push-ups

REST 2:00

In 12 minutes:
Row 1500m/1200m
– with time remaining, AMRAP:
10 Reverse Lunges
5 Push-ups

Saturday 9/26

Teams of 2. Trade Reps. Run Together.

AMRAP 25 minutes:
50 Thrusters (95/65)
50 Box Jumps (24/20)
50 Push Jerks (95/5)
50 Toes to Bar

Every 5:00, Run 400m
Start w/ a 400m Run

FOLLOW US ON SOCIAL

READ MORE

WODS 10/26

CROSSFIT Monday 10/26 In 12 Minutes: 10-6-4-10 Bench Press “CONDITIONING” “Gold” 100 Rounds for Time: 1 Power Clean (145/95) 1

Read More »

WODS 10/19

CROSSFIT Monday 10/19 “STRENGTH” Every 2:00 x 5 Sets: 5 Hang Power Cleans – Rest 3:00 – Every 3:00 x

Read More »

WODS 10/12

CROSSFIT Monday 10/12 “CONDITIONING” 5 Sets: AMRAP 6 minutes: 1k/800m Row – with time remaining, AMRAP: 3 Push Press (135/95)

Read More »

WODS 10/5

CROSSFIT Monday 10/5 “PRIMER” 3 Sets of :45 on/:15 off: HS Hold Power Clean Knee to Elbow (sets of 2)

Read More »

WODS 9/28

CROSSFIT Monday 9/28 “STRENGTH” In 10 minutes: Build to a moderate 3-rep Thruster “CONDITIONING” Benchmark: 19.5 For Time: 33-27-21-15-9 Thruster

Read More »

WODS 9/21

CROSSFIT Monday 9/21 “GYMNASTICS” EMOM 8 minutes: 1st Minute: HS Hold + Free Standing Practice 2nd Minute: Candlestick Roll-ups 3rd

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.