Monday 4.2.18 Endurance WOD
Box Brief: Bring a Friend Week 4.7 – 4.15 CF Kids Spring Season Starts! Warm-up Set Up all equipment needed 5min min AMRAP 10x10m Shuttle Run 2x10m Walking Lunges 1x10m Burpee Broad Jumps Metcon 3 Rounds 200m Row 15 Wall Balls 12 Sit-Ups 9 Burpees – Then – 3 Rounds 200m Run 15 BW Lunges […]
April 2018: Athletes Of The Month
April 2018 Programming Breakdown
Saturday 3.24.18 CrossFit
Metcon “Field Day” 1) Max Distance Broad Jump: 3 Attempts (inches) Broad jump is a test of power-output. NFL RB 10+ ft. 2) Max UB Wallballs (20,14)(reps) Test of mental capacity/endurance. 3) Max Calories on the Rower in 8:00 (cals) 4) Max Push-ups in 60s. (reps) Upper Body Endurance Test 5) Max Sit-ups in 60s. […]
Friday 3.23.18 CrossFit
Join us for one BIG FRIDAY NIGHT LIGHTS to celebrate and BLOW IT OUT for 18.5. We’ll have a DJ, pizza, beer and lots of fun. Even heats for your team! Sign up for a heat time Ardmore – Click Here Wayne – Click Here Metcon Prep 3 Rounds at Game Speed 4 Thrusters 4 C2B […]
Saturday 3.17.18 CrossFit
FREE Pull Up/Muscle Clinic Wayne: 3.20 & Ardmore 3.21 Metcon 100-80-60-40-20 Double Unders 50-40-30-20-10 Wallballs (20, 14) 25-20-15-10-5 Burpee Box Jump w. a step down (24, 20) 5-4-3-2-1 Legless Rope Climbs Rx: (Rope Climb w. legs) L2: (Single Unders) (1 Rope Climb each round 5 Strict Chin-ups per rope climb) L1: (1/2 Single Unders) (20 […]
[CrossFit] Your March Newsletter
Friday 3.16.18 CrossFit
FREE Pull Up/Muscle Clinic Wayne: 3.20 & Ardmore 3.21 Metcon Open WOD “18.4” “Diane” 21-15-9 Deadlifts (225, 155) HSPU Then, 21-15-9 Deadlifts (315, 205) 50 Ft. Handstand Walk after each set Intent: Open WOD 18.4. Be smart with your deadlifts and break your sets before you have to. Also, make sure you’re using your legs […]
Saturday 3.10.18 CrossFit
Box Brief: Sign Up for Barbell Club Dr. Andrew will be in Wayne 7-10am, $30 visits all through The Open! Metcon AMRAP 30 in teams of 2: Run 400 Meters 50 Wallballs (20, 14) Run 400 Meters 50 Deadlifts (185, 125) *1 works, 1 rest. Share all reps as needed * 100m = 1 rep […]
Friday 3.9.18 CrossFit
Box Brief: First Friday Happy Hour 5-7pm Dr. Andrew will be Wayne 7-10am, $30 visits all through The Open! Metcon Crossfit Games Open “18.3” 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: […]
