Thursday 11.30.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 AMRAP 5 cal bike sprint 10 mt climbers 15 squats 20 plank thrust 50 ft. jog Metcon (AMRAP – Rounds and Reps) 1 min KB pulls 1 min Plate on and offs 1 min wide biceps 1 […]
December 2017 Programming
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Wednesday 11.29.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 8 EMOM 10 tuck jumps 10 wide squats 20 high knees 20 butt kicks Metcon (AMRAP – Rounds and Reps) Ladder up… then down 3 AMRAP 10 push ups 20 goblet squats 1 min 4 AMRAP 10 bent […]
Monday 11.27.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 7 EMOM 7 squats 14 plank jacks 7 box jumps Metcon (AMRAP – Rounds) 4 AMRAP 10 seated press 10 weighted step ups 1 min 4 AMRAP 10 chest press 10 split press 1 min 4 AMRAP 10 […]
Tuesday 11.27.2017 CrossFit PreTeens
Warm-up Group Run! Accumulate 800 meters. Stop Every 45 seconds perform 10 reps of any coach choice. Maintain a pace all can keep up. Gymnastics Introduce ring Dips Follow this list 1- Hold weight on boxes 2- hold weight on parallettes 3- Shoot throughs on boxes 4- box dips 5- Hold weight on rings 6- […]
Monday 11.27.2017 CrossFit Teens
Warm-up Group Run! Accumulate 800 meters. Stop Every 45 seconds perform 10 reps of any coach choice. Maintain a pace all can keep up. Gymnastics Introduce ring Dips Follow this list 1- Hold weight on boxes 2- hold weight on parallettes 3- Shoot throughs on boxes 4- box dips 5- Hold weight on rings 6- […]
Saturday 11.25.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 5 rds 100 m sprint 5 push ups 5 sit ups 5 squats Metcon (AMRAP – Reps) :90 run 200 m 1 min ball slams 1 min toes to bar/knee raises 1 min wall balls 1 min russian […]
Friday 11.24.17 Rail Yard Fitness
RowVember starts Wed. 11.8.17 Weekly Ca$h prizes & chance to win new concept2 rower! Register Here Warm-up 10 inchworms 20 side lunges 30 high knees 40 butt kicks 50 jumping jacks, then back down Metcon (AMRAP – Rounds and Reps) 5 AMRAP Row 1 min 5 AMRAP 5 snake ups 5 sit ups 5 pull […]
Black Friday, just got personal
