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  • CrossFit AMRAP

Friday, February 28th

We are currently going into Week #1 of a 4-week cycle focused on strength and stamina. Inside this training cycle, we will be placing a routine emphasis on squatting, where we are looking to estimate two numbers for percentages - our 1RM Back Squat, and our 1RM Front Squat. We will continue to prioritize classical CrossFit movements that we most commonly see in the CrossFit Open. A typical day will consist of daily conditioning and strength, naturally varying by design based on the training cycle we are currently in. We will start to incorporate skill work as requested by many of you within the community. We have a phenomenal mixture of Old School and New Generation of CrossFit athletes within our gym. The one thing that remains the same is that we will continue to “Forge Elite Fitness” through constantly varied functional movements executed at high intensity across broad time and modal domains.


CONSTANT VARIATION

Different every day, CrossFit workouts are tailored to the individual.


FUNCTIONAL MOVEMENTS

CrossFit uses safe, effective and efficient movements similar to those you use every day in life.


HIGH INTENSITY

In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.



CROSSFIT

STRENGTH:

Front Squat

On the 1:30 x 7 Sets

Set 1 (On the 0:00): 3 Reps @ 70%

Set 2 (On the 1:30): 1 Rep @ 75%

Set 3 (On the 3:00): 3 Reps @ 70%

Set 4 (On the 4:30): 1 Rep @ 77%

Set 5 (On the 6:00): 3 Reps @ 70%

Set 6 (On the 7:30): 1 Rep @ 80%

Set 7 (On the 9:00): 12 Reps @ 55%


*Percentages based on 1RM Front Squat


WOD:

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees


GOAL/Score: The lowest rounds of row calories + your lowest round of burpees.


For Example:

If you complete the 15 calorie row and 15 burpees on every round, your score for the day is 30.


If you are able to maintain 15 calories on the rower, but drop to 12 burpees in one round, your score for the day is 27

SWEATFEST

No Class, the next available class is tomorrow at 8:00am.


SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.


Schedule

Monday - Thursday: 6:30pm

Saturday: 8am

CROSSFIT FOR SPORT

No class, the next available class is Monday at 7:30pm.


CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.


Schedule:

Monday - Thursday

7:30 - 8:30pm


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