Warm-up: 200m Run then 3rds of: 5 Single Leg Romanian Deadlifts 10 Glute Bridge @1113 10 Deadbug Strength: Deadlift 3×4 @80-85% Workout of the Day: 5rds for total time 100m Sprint 5 Dumbbell Deadlifts 5 Dumbbell Hang Power Clean 5 Dumbbell Front Squats 5 Dumbbell Push Press Rest 1minRead More

Mobility: Hips Skill: Turkish Get-ups 10min Practice Workout of the Day: 2 person team 60sec of Rowing for Calories while partner is: 1) Heavy Kettlebell Farmer’s Hold 2) Wall Sit 3) Plank Hold 4) Dead Hang from rig 5) Walking Lunges 6) Double Kettlebell Front Rack Hold 7) Hollow Hold 8) Russian Twists 9) Handstand...Read More

Written by Stephanie Nickitas In this article I’d like to address the idea of how both Intensity AND Zone 2 Training should be a part of everyone’s fitness regime. First, let’s start with intensity. For the most part, intensity is a positive thing and something that we teach at CrossFit Winter Park. Intensity comes at...Read More

Gymnastics Skills: 3sets 30sec Nose to Wall Handstand Hold Rest 30sec 3sets 16-20 reps of Handstand Marching 3sets 5-10 reps of Kipping Handstand Push-ups Rest 60sec Workout of the Day: As many rounds and reps as possible in 20min of: 20 Alternating Pistols or 30 Air Squats 15 Toes to Bar 10 Power Clean 5...Read More

Warm-up: 200m Run then 3rds of: 40ft Bear Crawl Forward 40ft Bear Crawl Backwards 6 ½ Kneeling Press Strength: 1a) Shoulder Press 3×4 1b) Ring Pull-up with false grip 3×5-8 reps Workout of the Day: 1000m Row for time Rest at least 3-5min then for quality, not time: 4rds 4 Renegade Row 40ft Single Arm...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 3 Strict Press 6 Ring Row @2112 Strength: Front Squat 6×70% 6×75% 4×80% 4×85% Workout of the Day: 3rds for Max Reps 1min Squat Clean Thrusters 1min Rest 1min Pull-ups or Chest to Bar Pull-ups 1min Rest Finish: 3 sets 30sec...Read More

Strength: Deadlift 3×6 @75-80% Workout of the Day: 2 sets for Max Reps of each movement (3 scores) 2min Max Reps Russian Kettlebell Swings 2min Max Reps Wall Balls (20/14) 2min Max Reps Burpee Box Jump Overs (24/20) Rest 2minRead More

Mobility: Shoulders Skill: Rope Climbs Workout of the Day: 4rds 400m Run or Row 30 Walking lunges 20 Shoulder Taps or Handstand Marching 10 Deck Squats 1 Rope ClimbRead More

Barbell Warm-up Olympic Lifting: Every 2min x 12min (6 sets) 3 Position Snatch or Power Snatch Workout of the Day: 50 Calorie Row 30 Power Snatch (75/55) Rest 2min 1000m Run for timeRead More

Strength: 1a) Shoulder Press 3×6 1b) Single Arm Kettlebell Row with False Grip 3×10 each @2111 Workout of the Day: Tabata: Strict Chin-up Ball Slam Double-unders BurpeeRead More