WORKOUT OF THE DAY

Jan 12 – Free Intro Workout

By |January 12th, 2019|

WORKOUT

20 minute AMRAP Partner workout, partners alternate complete rounds 10 Goblet Squats 10 Box Jump Overs 10 HR Push Ups

FREE CROSSFIT CLASS – Sat Jan 12th @9am

The
best way to get a real sense of CrossFit is to stop by and take one of
our Free classes. Each class includes instruction on basic movements, a
CrossFit workout based […]

Jan 11th – All the threes

By |January 11th, 2019|

LIFT

Snatch 3 x 5 – 50-60-65-70-75% of you 1 Rep Max or work up to a heavy triple.

OR

Over Head Squat – 50-60-65-70-75% of you 1 Rep Max or work up to a heavy triple.

WORKOUT

Performance Alternating Tabata for reps DB Hang Power Clean 20/15kg DB Push Press DB Front Squat Fitness Alternating Tabata for reps DB Hang Power Clean 15/10kg […]

Jan 10th – Sumo Triples

By |January 10th, 2019|

LIFT

Sumo Deadlift 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.

WORKOUT

Performance 8 Min AMRAP 5 Box Jumps 30/24″ 10 1 Arm OH DB Lunge Steps AHAP 15 Sit Ups Fitness 8 Min AMRAP 5 Box Jumps 24/20″ 10 1 Arm OH DB […]

Jan 9 – Girl Wednesday :-)

By |January 9th, 2019|

WORKOUT

“Angie”

100 Pull-ups100 Push-ups100 Sit-ups100 Squats Complete all reps of each exercise before moving to the next.

STRENGTH

Tip: Fix Your Core, Free Your Hips

“If a muscle isn’t firing properly in a coordinated fashion, another muscle will pick up the slack… and that’s where the real problems start. For instance, most people think they have tight hips when it’s really their hips compensating […]

Jan 8 – Thrusters x 5

By |January 8th, 2019|

LIFT

Thruster 5 x 5 – Use 70-75% of your 1 Rep Max for all 5 work sets. If new look to set a 5 Rep Max.

WORKOUT

Performance 12 Minute Ladder WallBalls 20/14# to 10′ Deadlifts 60/40kg 3,6,9,12,15,18,21……. Fitness 12 Minute Ladder WallBalls 20/14# to 9′ Deadlifts 50/35kg 3,6,9,12,15,18,21…….

BASICS

Jan 7th – Back to normal :-)

By |January 7th, 2019|

BODYWEIGHT WARM UP IS BACK!

2-3 Rounds:

30 seconds of pullups30 seconds of pushups30 seconds of situps30 seconds of squats

The Approach:  So first, why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no rest without being worn-out like after a 6 minute WOD.  Well, first, 30 seconds of each movement allows enough time to […]

Jan 6 – Open Gym 10am – Noon

By |January 6th, 2019|

NORMAL SHEDULE RESUMES ON MONDAY

OPEN GYM 10AM TO 12PM

Sign in as usual on Influx.

OPEN GYM RULES

Have a plan.Know what workout you want to do or lift you want to work.The coach is there to help but this is not a personal training session.Work your “goats”.

There is always our Body Weight option, Benchmark Training and in addition we will have the […]

Jan 5th – Class @ 10am and Open Gym 10am-Noon

By |January 5th, 2019|

10am Class

“Partner Exhaust Pipe” In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 15/10kg 100 Box Jump Overs 24/20″ (Lengthways) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torward’s their total. Designated […]

Jan 4th – 9am Class, then Open Gym

By |January 4th, 2019|

LIFT

Clean and Jerk Complex Performance Hang Clean + Clean + Jerk 20-25 mins to establish a 3 Rep Max Fitness Hang Power Clean + Power Clean + Push Press 20-25 mins to establish a 3 Rep Max

BODYWEIGHT WORKOUT

“BW5”

21-15-9 Lunges (each leg1/2 rep) Sit-ups Burpees

These 45 burpees count towards your 1000 for the January challenge.

Jan 3 – 9am Class then Open Gym

By |January 3rd, 2019|

LIFT

Push Press 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.

BODYWEIGHT WORKOUT

“BW7” 7 ROUNDS FOR TIME 35 Squats 25 Push- ups 15 Pull-ups

THROWBACK THURSDAY

Canadian 7’s team training with us in 2017.