From Sickness to Wellness to Fitness: How Our Nutrition Program Can Transform Your Health We are all on a lifelong journey of health and wellness with the end goal of Fitness. Think of it as a state of “super wellness”. At CrossFit Winter Park and Winter Park Bootcamp, we believe that to achieve true fitness...Read More

Warm-up Strength: Every 2:00 x 12min Deadlift 5-3-1, then 5-3-1 Increase through the first 5-3-1, then use the weight you did for 3 reps as the set of 5 in the second wave. “Heavy Day” Strength: Every 2:30 x 7 sets:2 Power Cleans2 Thrusters– Increase loading across as many sets as possible. Power cleans are...Read More

Friday Oct 11th Warm-up Strength: Every 2:00 x 8min Back Squat x 10-8-6-4 Focus on solid form and hitting full range of motion. I’d rather you err on the lighter side with good form. No ugly reps. Conditioning: 1000m Run 40 Hand Release Push-ups 30 Dumbbell Reverse Lunges (farmer’s hold) 20 Dumbbell Floor Press 10...Read More

Mobility: Chest Skill: Strict Ring Muscle-up Progressions Conditioning: Option 1:  As Many Rounds and Reps as Possible in 16min of: 300m Run, Row, Ski, Bike 15/12 80ft Dumbbell Hex Carry 20 Plank Dumbbell Pull Through 15 Straight Leg Raises with Dumbbells in Press Position 10 Horizontal Ring Rows with False GripRead More

Warm-up Strength: 3 sets Skater Squats x 8 each leg Use countermovement as needed. Rest 30sec Bent-Over Reverse Dumbbell Flies x 15 reps @2111 Rest 30sec Alternating Dumbbell Hammer Curls x 20 reps (10/10) Rest 30sec Conditioning: 100 Double-unders 60 Russian Kettlebell Swings 53/35 40 Ab-mat Sit-ups 20 Kettlebell Snatch (10/10) 40 Ab-mat Sit-ups 60...Read More

Warm-up Strength: Take 15min to build to a 1RM Push Press Conditioning: Every Minute on the Minute for as Long as Possible. Time Cap/Workout Completed at 15min 3 Burpees 7 Chest to Bar Pull-ups 11 Wall Balls 20/14 10ft/9ft **Intermediate and Scaled Versions as well. **Please make sure you are hitting full standards on your...Read More

Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean Strength and Skill: Every Minute on the Minute x 8min 1- Front Rack Reverse Lunges* x 8-10 reps *Barbell from the ground 2- Strict Toes to Bar x 4-6 reps @2111 Modify to hanging knees to chest at same tempo.Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch High Hang, Mid Hang, Floor You can quickly reset before the floor rep. Strength: Every 2:30min x 4 sets Tempo Back Squats x 4 reps @22X1 Finish: As Many Rounds and Reps as Possible in 6min of:75 Large Flutter Kicks25 V-ups75 Russian Twist25 Tuck-upsRead More

Mobility: Ankles Skill: Double-unders If proficient, work on crossovers, triples, or drag/heavy rope DUs. Conditioning:   Option 1:  As Many Rounds and Reps as Possible in 18min of: 300m Run, Row, Ski or Bike 20/16 60sec Double-unders or Attempts 15 Hanging Knee Raises 10 Air Squats or Goblet Squats 5 Parallette Pass Throughs with Push-up...Read More

Dynamic Warm-up Conditioning: 2 person team 1 person working at a time As Many Rounds and Reps as Possible in 10min: 12/10 Calorie Row or 10/8 Assault Bike 10 Dumbbell Deadlifts -Rest 1min As Many Rounds and Reps as Possible in 10min: 12/10 Calorie Row or 10/8 Assault Bike 6 Lateral Burpees Over the Erg...Read More