12 Weeks of Running

12 Weeks of Running

12 weeks of running kicks off Tuesday! 3-4 workouts will be posted each week with an optional group run Tuesday’s at 5:30pm.   Session 2 Beginner – 1.5 mile run after a workout (walk as needed- keep a steady pace) Advanced – 3 mile run after a workout (steady pace – focus on smooth nasal […]

Read more

Straight Up Strength (unknown length of cycle)

Straight Up Strength (unknown length of cycle)

Follow this if you want to get strong. Week 5  Session 3: Warmup For 3-5 min 10 Walking lunges 10 Sumo reach 10 Roll and reach 10 Glute bridge 5 Scap push-up -Then- Foam roll 10-15 passes each bodypart -Glutes -Hamstrings -Quads -Lower back -Upper back -Then- Specific Warmup 2 Rounds for quality: 5 Barbell […]

Read more

CrossFit Annihilation (8 weeks “By Feel”)

CrossFit Annihilation (8 weeks “By Feel”)

Week 5 Wednesday Back Squat @ minute 0:00 1×5 at 65% @ minute 2:00 1×5 at 75% @ minute 7:00 1x max reps @ 85% Metcon Complete as many rounds as possible in 15 mins of: 21 Push Press, 75/55 lbs 15 Wall Balls, 20/14 lbs, 10/9 ft 9 Double Kettlebell Deadlifts, 124/88 lbs Tuesday […]

Read more

QuickFit (September/October)

QuickFit (September/October)

October 20 800 meter run 50 air squats  25 push ups 25 ball over shoulder 2:00 rest 25 ball over shoulder 25 push ups  50 slam balls  800 meter run  Rest 2:00 5:00 amrap core finisher -10 sit ups -10 plank up downs  October 19 200 cals on bike erg *every 2:00 do a :20 […]

Read more

“Post WOD” Old School Annihilation Capacity (4 weeks)

“Post WOD” Old School Annihilation Capacity (4 weeks)

The workouts in this 4 week block are designed to be completed shortly following your main workout of the day (5-30 minutes) to improve overall working capacity for functional fitness. Each session will have a prescribed % (effort) to let you know how much intensity to bring to the table. On aerobic or slower pace […]

Read more

CrossFit Accessory Weightlifting (Basic *) (completed)

Week Six Session 2: High Hang Snatch  3 sets of 2 @ 77% Snatch Pull – 3 sets of 2 @ 90, 95, and 100% 1rm snatch Session 1: Completed @ 75- 80% of your 1 rep max squat clean Every 2:15 for (7 total sets) 1 squat clean + 4 front squats 2 squat […]

Read more

Gymnasty (Short Extras) 6 Weeks (Completed)

Week 6 Session 3: 2020 CrossFit Games Event 6 20 minutes to establish your max duration freestanding handstand hold. You are allowed a 4×4 box Scale as needed. If you cannot hold a freestanding handstand use the 20 minutes to practice. Session 2: 100 GHD Sit Ups For Time* *Each time you break turn […]

Read more

CAPACITY – 4 Week Row Emphasis

CAPACITY – 4 Week Row Emphasis

4 week “row emphasis” cycle This program is designed to be added to a functional fitness program to improve short duration row times (500-1,000 meters). This program would be a great addition 4-6 weeks out from any competition when an athlete needs to improve row times. Bike, running, ski, etc. should be maintained through weekly […]

Read more

QuickFit July 2020

QuickFit July 2020

July 31 Partner workout You go I go 6 rounds each 12/9 cal bike 8 box step overs (35/25) 100ft farmer carry (AHAP) July 30 25:00 amrap 300 meter run  3 rounds of 15 air squats  10 sit ups  5 push ups  July 29 Death by ski erg Min 1- 1 cal Min 2- 2 […]

Read more

WEIGHTLIFTING (4 day a week- 6 weeks- accessory block – low volume)

WEIGHTLIFTING (4 day a week- 6 weeks- accessory block – low volume)

This 4 day a week- 6 week block is designed to cater primarily to functional fitness athletes looking for an add on or supplementary weightlifting program to work into their current training routine. This program is moderate to low in volume and is very sustainable with most traditional CrossFit programming. If your Weightlifting needs work […]

Read more

GYMNASTICS (Push, Pull & Core Cycle) (6 weeks) (Advanced*)

GYMNASTICS (Push, Pull & Core Cycle) (6 weeks) (Advanced*)

New gymnastics cycle will begin August 3.    If you are new to the cycle, start at week 1. Week 6 Friday 07/17 “Strict Cindy” 20 minute AMRAP 5 strict pull-ups 10 push-ups 15 air squats Thursday 07/16 50 GHD Sit-Ups 50 GHD Hip Extensions 50 GHD Sit-UPs Wednesday 07/15 Recover hard. Tuesday 07/14 “PULL” […]

Read more

CAPACITY- 6 week all-around aerobic base build up (STEP 1)

CAPACITY- 6 week all-around aerobic base build up (STEP 1)

This intro cycle will build up your “aerobic base” on running, biking, rowing, and ski erg. This cycle will help any athlete looking to improve general endurance in addition to weight training or high intensity exercise. The workouts will be “simple” and increase in volume over the course of 6 weeks.    The recommended time […]

Read more

GYMNASTICS (Random No Rhyme or Reason Re-Opening Cycle)

GYMNASTICS (Random No Rhyme or Reason Re-Opening Cycle)

Scale movements/reps as needed. Saturday 06/06 50-40-30-20-10 Ski erg calorie & 25-20-15-10-5 Strict HSPU Friday 06/05 10 Rounds 10 cal assault bike 2 regular rope climbs -Then- 3 Rounds 30 Push ups 15 Weighted ghd situp Thursday 06/04 Ring dip support hold 5 Rounds 15 seconds hold 45 seconds rest (53lbs/35lbs) added to weight belt […]

Read more