W.O.D. 4.16.20

Join us for our ZOOM Classes today at 7:00 am, 1:00 Masters, or 5:30 pm

(7am) 

https://us04web.zoom.us/j/160090563

Meeting ID: 160 090 563

(Masters)

https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

(5:30pm) 

ZOOM 

https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

Workout of the Day- Day 35 Quarantine
Warm- Up:
2 Rounds, 20 seconds each
- Object Hops
- Ant. Reach
- Mt. Climbers
- Scap Push- Ups
- Russian Kettlebell Swings
- Single Arm DB Press

4 Rounds for time of:
20 Power Snatch or Single arm Dumbbell Snatch (light)
20 Push-ups
2:00 Minutes of Cardio

*Use a Dumbbell, Barbell or odd object.
For the 2:00 minutes of Cardio, run 400M, row 500M, bike 500M or try 2:00 minutes of Double Unders or Mountain Climbers!!

Cash out:
Masked Up Mash Up:
AMRAP in 5:00 Minutes:
"Makmaker"
1 Push-up
1 Row Right
1 Row Left
1 Cluster (squat clean + thruster)

Quote: 

"The people who get on in this world are the people who get up and look for the circumstances they want and if they can't find them, make them." 

- George Bernard Shaw

W.O.D. 4.15.20

Check out our offerings on ZOOM today!!! 

JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 

(6am)

https://us04web.zoom.us/j/808492185

Meeting ID: 808 492 185 

(12pm)

Use: https://us04web.zoom.us/j/583839611

Meeting ID: 583 839 611

(6:30pm)

https://us04web.zoom.us/j/965795855

Meeting ID: 965 795 855

Workout of the Day- Day 34 Quarantine

Warm- Up:
2 Rounds
10 Jump Squats
10 Hang Power Cleans
10 total bird dogs
10 total samson stretch

10 Rounds for time of:
:30 Second Hollow Hold
10 Hang Squat Cleans

*Use an odd object, ball, med-ball, dumbbell, kettlebell or barbell if you have one!
The weight should be a weight you are able to do the set unbroken for the first few rounds.

Cash out:
Masked Up Mash Up
5 Rounds (not for time, for quality)
5 Strict Handstand Push-ups or 5 Stink Bugs
5 Floor Press

Quote: 

"A happy person is not a person in a certain set of circumstances, but rather a person with a certain set of attitudes." 

- Hugh Downs 

W.O.D. 4.14.20

Check out our Zoom Offerings today at 7am, Masters, or 5:30pm

(7am)

https://us04web.zoom.us/j/160090563 

Meeting ID: 160 090 563

(Masters)

link https://us04web.zoom.us/j/538834397

Meeting ID: 538 834 397

5:30pm ZOOM

link https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

Workout of the Day- Day 33 Quarantine
Warm- Up:
3 Rounds, 10 each
- Odd Object Pull Throughs (back and front= 1)
- Leg Raises over Object (and back= 1)
- Odd Object walk overs (and back= 1)
- Odd Object Jump Over Complex (over, side, side= 1)
- Odd Object Thrusters


50 for time:
"Curtis P"
1 Power Clean
1 Front Rack Fwd Lunge Right
1 Front Rack Fwd Lunge Left
1 Push Press

*use a barbell, dumbbell or odd object

CLICK HERE to compare to 4.16.19

Cash out:
Masked Up Mash Up
5 Rounds:
10 Glute Bridge Right
10 Glute Bridge Left
20 Russian Twists

Quote:

“While we may not be able to control all that happens to us, we can control what happens inside us.” - Benjamin Franklin

W.O.D. 4.13.20

Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(4:30pm)
https://us04web.zoom.us/j/346206828
Meeting ID: 346 206 828

Workout of the Day- Day 32 Quarantine
Support your Local Box Fundraiser WOD 2!
Warm- Up: (:20 on/ :10 off)
Round 1:
- Lateral Hops
- Scap Push- Ups
- Air Squats
- Squat Thrusts
x2 then...
Round 2:
- Plate Hops
- Push- Ups
- Squat Hops
- Burpee

For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees

Cash out:
Masked Up Mash Up:
4 Intervals:
:20 Seconds Dumbbell Lunge
(one arm in Front Rack, one arm Overhead)
:10 rest
:20 Flutter Kicks

Quote: 

“Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so.” 

- Noam Chomsky

W.O.D. 4.12.20

At Home WOD - Day 31:

Warm- Up:
1 Round:
10 Leg Swings
10 total Samson Stretch w/ torso rotation
20 total High knees
20 total Butt Kicks

2 Rounds:
10 Step- Ups
10 russian swings
8 strict press
:20 hollow hold

"Dirty 31---You have made it 31 days in quarantine, let's celebrate!
31 Box Jumps/Tuck Jumps
31 Jumping Jacks
31 Kettlebell Swings
31 Lunges - in place
31 V-ups
31 Strict Press
31 Supemans
31 Thrusters
31 Burpees
31 Double Unders /Single Unders /Penguin Jumps

Quarantine Quads:
8 Rounds of:
:20 Jumping Lunge
:10 Rest

Quote: 

“The more you praise and celebrate your life, the more there is in life to celebrate.” 

- Oprah Winfrey

W.O.D. 4.11.20

Join us at 2pm for our Family and Friends Easter WOD!

Get the whole family together at the computer, phone or tablet for some Easter Fitness Fun! Participation is free and open to all! 

 https://us04web.zoom.us/j/975183242 

Meeting ID:975-183-242

At Home WOD - Day 30:
"Find a Friend"
(but keep your distance- 6 feet)
Warm- Up: 
 5 rds each partner Partner Junk Yard Dogs (over and back= 1 round, under and over for the plank is 1 round)
**If solo, 20 burpees**
 10 total Partner Plank High Fives/ :30 Plank Hold
 10 Press Ups 20 Jumping Jacks
20 single unders/ or penguin jumps

For time/Quarantine Partner WOD:
400 Double Unders
300 Air Squats
200 Sit-ups
100 Push-ups

(You go, I go format...One athlete works at a time. Increase the reps if you have more than one "friend' in your quarantine)

Quarantine Quads:
Tabata Wallballs
8 Intervals:
:20 Seconds Wall-balls
:10 Rest

(Get your "balls", backpacks or odd objects ready!!!)

Quote: 

“The way I see it, if you want the rainbow, you gotta put up with the rain.” 

- Dolly Parton

W.O.D. 4.10.20

JOIN US TODAY AT NOON!
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

  Warm- Up:
2 Rounds
10 Good morning
10 each direction Leg Swings (forward and side)
20 Jumping Jacks
5 Up to down dog (calf pedal)
10 total Bird Dogs

Specific Warm- Up:
1 Round...
10 Lighter weight DL
10 V- Ups
1:00min Cardio Choice

At Home WOD - Day 29:
21*15*9*
Deadlift (As Heavy As Possible)
V-up
* 2:00 Minutes of Cardio between, rounds
(about a 400M run, 500 M row, 500 M bike, 150 double unders, 100 mountain climbers...athletes choice)

Quarantine Quads:
5 Rounds:
:20 Hold the bottom of the Air Squat
:20 Hollow Hold

Quote: 

“Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.” 

- Francesca Reigler

W.O.D. 4.9.20

7am ZOOM link
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563

 Masters ZOOM link 
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

 5:30pm ZOOM link
https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639

Warm- Up:

3 Rounds

10 Pass- Thru

10 Samson Stretch to Reach and turn

20 Mt. Climbers (e)

20 total Shoulder Taps

10 Wide Push- Ups

10 Squat Jump- In

At Home WOD - Day 28:
5 Rounds X 3:00 Minute AMRAP of:
8 Burpees
8 Single Arm Overhead Squats (Right)
8 Single Arm Overhead Squats (Left)
1:00 Minute Rest

*Use any odd object or weight you have, dumbbells, kettlebells, etc. If you have a barbell you could also do Overhead Squats (use 65/95#) for 16 reps.

Quarantine Quads:
5 Rounds for quality:
10 Glute Bridges
10 Left Leg Glute Bridge
10 Right Leg Glute Bridge

Quote: 

“Positive anything is better than negative nothing.” 

- Elbert Hubbard

Virtual Personal Training

In addition to our growing virtual class schedule, we offer individualized programming or training even while you’re at home! Whether you’re looking for strength gains, crossfit training workouts, or focus on your individual goals.. we are here to help. Contact us today to learn more and book your first session #cfkop #pt #personaltraining #individualfitness #zoom

W.O.D. 4.8.20

NEW CrossFit Classes today- 6:00 AM and 6:30 PM

Parents, take a few minutes to yourself and let us take your kids through a CrossFit Kids workout this week, Monday or Wednesday at 2:00 PM with Coach Steph!

Check out our offerings on ZOOM today!!! JOIN US TODAY AT 6am, NOON or 6:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(6:30pm)
https://us04web.zoom.us/j/965795855
Meeting ID: 965 795 855

Warm- Up:

3 Rounds

10 Good Mornings

10 Step- Ups

20 Penguin Hops

10 Tuck Jumps

10 Shoulder Taps

:20 hollow hold

At Home WOD - Day 27:

5 Rounds for time of:

10 Handstand Push-ups/Stink Bugs

20 Box Jumps/Step-ups or Tuck Jumps

30 Sumo-deadlift High Pulls

40 Sit-ups

50 Double Unders

(Time Cap 25:00)

Quarantine Quads:

Bottom to Bottom Tabata Squats

8 Intervals:

:20 Air Squats

:10 Hold the bottom of the Squat

Quote: 

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” 

- Willie Nelson

W.O.D. 4.7.20

Our schedule is expanding weekly, jump on a ZOOM WOD and join us!

7am ZOOM link
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563

 Masters ZOOM link 
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

 5:30pm ZOOM link
https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639

At Home WOD - Day 26:
Warm- Up:
:20 at each, :10 transition
3 Rounds
- Arm Circles
- Air Squats
- Walk- out to Push- Up
- Wrist Rocks

then test round...
3 hang power cleans
3 front squats
3 push press

4 Rounds for time - As Heavy As Possible:
4 Power Cleans
4 Front Squats
4 Shoulder to Overhead

(*if you have a barbell try 125#/185 or AHAP)

or

8 Rounds- With a lighter object:
8 Power Cleans
8 Front Squats
8 Shoulder to Overhead

(*use an odd object, kettlebell or dumbbell)

Quarantine Quads:
5 Rounds
:30 Seconds Wall-sit
:30 Low Plank

Quote: 

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before.” 

- Bonnie Blair