Mobility: Shoulders Skill: Handstand Holds Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run 20 Plate Bus Drivers 20 Plate Hops 20 Walking Lunges Holding Plates (anyway) 20 Russian Twists with Plate 20 Plate Ground to OverheadRead More

Warm-up Full Body Strength: Every Minute on the Minute x 12min Work for 40sec each minute, rest for 20sec 1- 1-1-2 Dumbbell Bench Press 2- Horizontal Ring Row 3- Sandbag Bearhug Squats* *Use sandbags, heavy walls balls, or heavy slam balls Interval Training: These are meant to be very high intensity efforts in the 85-90%...Read More

Warm-up Long Conditioning: 1000/800m Row 25 Lateral Burpees Over a Parallette 1000m Run 25 Burpees to Target* 100 Double-unders 25 Line Facing Burpees** *The height of the target must be above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should...Read More

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