Elite Fitness
for Everyone

  • 200+ Classes a Month
  • Full Access Membership
  • Barbell Club (Olympic Lifting)
  • Yoga
  • Crossfit Kids
What is Crossfit? How do I get started? Join Now!

Workout 10/24/14

Posted 10/23/14 by | 0

image

SS:Athletes Choice: 15 Minutes to spend Finding a 1RM Power Clean, Power Snatch or both

WOD:8 Round Tabata (4 Minutes) each of:
Front Squat 95/65
Push Up
Pull Up
Kettlbell Swing 55/35 ADV:70/55
*Score is the total of each exercises LOWEST round of reps added together
*If you get thirty reps on your first round and 2 on your second round your score for that exercise will be 2, pace wisely!

Core:Athletes Choice: 50 Reps of any of the following Core Movements in any combination you wish
Turkish Get ups
Russian Twists With Plate
GHD Sit ups
Partner Med Ball Sit Ups
Toes to Bar


Workout 10/23/14

Posted 10/22/14 by | 0

image

SS1:5×2 Hang Squat Clean (Top of the knee)-work to a 2RM
*No Drops

SS2:5×2 Split Jerk from rack-work to a 2RM

WOD:For Time:
5 Rounds of Cindy
50 Burpees
3 Rounds:
3 Rope Climbs
5 HSPU
7 Pistols (Each Leg)


Workout 10/22/14

Posted 10/21/14 by | 0

image

SS1:1×3 Top Pull Deadlift@90%
*Include warm up sets

SS2:3×20 GHD Back Extension 
*hold plate on chest if possible, any weight, but the heavier the better as long as they are good reps

WOD:10 Minute AMRAP
200 Yard Sprint (Fire Hydrant and Back) 
9 Shoulder to Overhead 95/65 ADV:135/95
9 OHS 95/65 ADV:135/95

Core:1 ME Push Up Plank 
Rest 1 Minute
1 ME L-Hang 
Rest 1 Minute
1 ME Elbow Plank


Workout 10/21/14

Posted 10/20/14 by | 1

image

SS1:10 Minutes to establish a 1RM 
1 Behind the neck Snatch Grip Split Jerk+2 OHS
*Yes, please use racks for this one!

SS2: 5-7 Minutes Kipping practice (Butterfly or Classic) 

WOD: 15 Minute AMRAP
5 Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press) 135/95
20 Pull Ups


Workout 10/17/14

Posted 10/16/14 by | 0

image

SS:10 Minute EMOM- 3 Power Cleans AS HEAVY AS POSSIBLE

WOD: Every 2 Minutes for as long as possible up to 20 Minutes
8 Clean and jerk (anyhow) 135/95
8 Bar facing Burpees

Core:100 Weighted Sit ups


Workout 10/16/14

Posted 10/15/14 by | 0

image

SS:15 Minute EMOM @ max possible weight for Strict Press
1-1-1-1-1 (Strict Press) 3-3-3-3-3 (Push Press) 5-5-5-5-5 (Push Jerk)
* 5 single Strict Press, 5×3 Push Press and 5×5 Push Jerk Every minute on the minute with the heaviest weight the strict press will allow

WOD: For Time:
400 Run
21 OHS 95/65 ADV115/75
9 SDHP 95/65 ADV:115/75
400 Run
15 OHS 95/65 ADV:115/75
15 SDHP 95/65 ADV:115/75
400 Run
9 OHS  95/65 ADV:115/75
21 SDHP 95/65 ADV:115/75

SS2: 3xME Ring Dips


Workout 10/15/14

Posted 10/14/14 by | 0

image

SS: 10×1 Deficit Deadlift @80% (Deadlift while standing on 45 plates to create Deficit.

SS2: 5×10 Deadlift @ 50% 

WOD: 12 Minute EMOM
10 Wallballs
ME Box Jumps
*score is total Box Jumps


Workout 10/14/14

Posted 10/13/14 by | 0

image

SS:12 Minutes to Establish a 1RM 3 Position Snatch (Ground, top of knee, power position)

WOD:”3RFT”
30 Walking Overhead KB lunge Left 55/35 ADV:70/55
30 Kettlbell Swing 55/35 ADV:70/55
30 Walking Overhead KB lunge Right 55/35 ADV:70/55
30 Lateral KB Jumps

Conditioning: 1×400 Meter Farmers Carry as heavy/challenging as possible


Workout 10/13/14

Posted 10/12/14 by | 0

image

SS1:4×5 Pause Front Squats (3 second pause @absolute bottom)

SS2: 5-7 Minutes of Kipping Practice (Butterfly or Classic)

WOD:”10 Minute AMRAP”
10 Burpee Box Jumps 20″ for all
10 Squat Cleans 155/105

Core: 30 GHD Situps