Skill: 10min Handstand Practice Workout of the Day: Every Minute on the Minute x 20min 1- 8 Ball Slam + 8 Alternating Reverse Lunges holding ball 2- 16 Russian Kettlebell Swings 3- Bike or Row for Cals x 60sec 4- RestRead More
Warm-up: 200m Run then 3rds of: 6 Med Ball Clean 6 Strict Pull-ups 6 Hanging Leg Raises Strength: Thruster 4×3 Workout of the Day: 4rds for time 300m Run 30 Wall Balls (20/14)Read More
Warm-up: 200m Run then 3rds of: With an empty barbell, 5 Single Leg Romanian Deadlift (each) 10 Alternating Front Rack Reverse Lunges 15 Strict Press Strength: Sumo Deadlift @3211 3×5 Workout of the Day: For total time. 15min Time Cap 2rds 30/24 Calorie Row 16 Box Jump Overs 2rds 30/24 Calorie Row 12 Single Dumbbell...Read More
We are very excited to get back to classes inside the gym and look forward to seeing all of you. That being said, safety is our #1 priority. Members, please make sure you have read the emails that have gone out over the past few days highlighting our policies and procedures. And please don’t forget...Read More
Maupin 4 rounds for time of: 800m Run 49 Push-ups 49 Sit-ups 49 Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his...Read More
Dork 6 rounds for time of:60 double-unders30 kettlebell swings15 burpees Men: 1.5-pood kettlebellWomen: 1-pood kettlebell Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour...Read More
This is a LONG workout. We do not expect you to complete it as prescribed. But it’s a great way to get outdoors, enjoy the weather and get some exercise. There are many ways to modify and adjust to your level. Please watch our demo video for some ideas. For time:Run 5 miles Run in...Read More
We continue with our At-Home Programming and have another long one for Hero Saturday’s. Please make sure you modify the reps and volume accordingly. Members, please watch today’s demo video that is linked in Wodify. For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees U.S. Marine Cpl....Read More
Here’s a great Hero workout you can do at home without any equipment. “Loredo“ 6rds for time of:24 Squats24 Push-ups24 Walking Lunge StepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg,...Read More
By Stephanie Nickitas I am very excited to announce that we have signed on to be a part of a special Community Program with WHOOP! I have personally been a WHOOP user for the past 3 years. And since then, all of the coaches have joined WHOOP, as well as approximately 25-30 other CrossFit Winter Park members....Read More
