Warm-up: 200m run then 3rds of: Banded Squat Stretch (hold 30sec) 6 Spiderman 8 BB OHS Strength: Back Squat (6sets) 6×75/80%, 4×85%, 3×90%, 2×95%, 6×75% WOD: 3rds 10 Power Snatch (Rx 115/75 Rx+ 135/95) 20 Wall Ball (20/14) 300m runRead More

You heard it right! The CrossFit program you’ve grown to know and love at CrossFit Winter Park is now available for your kids. With activities inspired by games from recess and your kids’ favorite sports, CrossFit Kids will help instill a lifelong love of fitness and nutrition in your children. Starting June 8th, 2015 we...Read More

Warm-up: 200m run then, Shoulder Prehab: I’s Y’s T’s W’s Strength: Front Rack Step-up 3 sets of 5 each leg (build to something moderately heavy) WOD: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-upsRead More

Sounds technical and complicated, right? Well, in reality it isn’t and you’ve already been doing it almost everyday of your life. Each night you sleep, you are in a fasted state. When you wake up and eat your breakfast, you are “breaking” your fast. Intermittent fasting (IF) is a form of dietary restriction that has...Read More

Warm-up: 200m run then 3rds of: 5 Barbell Glute Bridge 10 Partner GHD Raises 15 Reverse Snow Angels Skill: Rope Climb WOD: EMOM x 20 1) 2-3 Rope Climb (Rx+ Legless) (RTG: L-seated Legless) 2) 20 Anchored Sit-ups 3) 200m run 4) Rest *perform in order, taking the rest after the run.Read More

Warm-up: 200m run then 2rds of: 5 Thruster 5 Back Rack lunges (each) 5 Good Morning @4111 Strength: Front Squat (6sets) 5×70/75%, 4×80/85%, 3×90%, 5×75% WOD: 5min AMRAP 5 Deadlift (225/155) 10 Wall Ball (20/14) Rest 2min 5min AMRAP 5 OHS (125/85) 15 DURead More

Warm-up: 200m run then 3rds of: 5 Bridge Up with 5sec hold 10 Hollow Rock Strength: 1a) Press 3×2-3 reps @90% 1b) Single Arm-DB/KB Row (heavy) 3×8 each arm “5/5/2015” 5rds 5 Strict Pull-up 5 Strict HSPU 200m run 15 KBS (53/35)Read More

Warm-up: 200m run then 3rds of: Banded Squat Stretch (hold 30sec) 6 Spiderman 8 V-ups Strength: Back Squat (6sets) 6×70/75/80%, 4×85%, 3×90%, 6×75% WOD: Happy 24th Birthday Ashley 24 Power Clean (135/95) 24 Push-up 24 Box Jump (24/20) *step-down only 24 T2B 24 Ball Slam (25/15)Read More

Warm-up: 200m run then, Shoulder Prehab: I’s Y’s T’s W’s Strength: 4 sets of: 1a) 4 Narrow Grip OHS @3311 1b) 5 Weighted Pull-up WOD: 10min AMRAP 6 Deadlift (Rx 125/85) (Rx+ 155/105) 8 S2OH 10 Jumping Lunges (each leg) 12 Burpee over BarbellRead More

Warm-up: 200m run, then 2sets of: 10 Glute Bridge @ 2114 5 Nose to Wall Squat @3311 Mobility: 10min Shoulders/Hips Skill: 10min T2B Skill EMOM x 20 1) 12 Cal Row 2) 10 T2B 3) 200m Run 4) RestRead More