Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Dumbbell Walking Lunge 5 Ring Row 10 Step-up Strength: 1a) Front Rack Alternating Reverse Lunges @2011 x 20 reps 1b) Strict Pull-ups x 6-8 reps Maintain hollow body. Add weight if 8 unbroken reps are easy. Workout of the Day 1000m Row Then 3 rounds...Read More

Barbell Warm-up Every 2min x 12min Clean + Hang Clean + Jerk Workout of the Day 25 Power Clean 15 Pull-ups 25 Front Squat 15 Pull-up 25 Shoulder to Overhead 15 Pull-up 25 Hang Squat Clean 15min cap. Rx 95/65 Second version with C2B and 135/95Read More

Warm-up: 200m Run then 3rds of: 30sec Split Lunge Bottoms Up Kettlebell Hold 5 Goblet Squat 5 Strict T2B @2111 Strength: Back Squat 6×65%, 6×70%, 4×75%, 4×80% Workout of the Day 2 person team. 1 person working at a time completing a full round while partner rests. For total time 3rds each 15/12 Cal Row...Read More

Mobility: Shoulders and Lats Skill: Rope Climbs Workout of the Day Every 90 seconds for 5 rounds (30min) 1) 60sec Bike at 70+/60+ RPMs 2) Rope Climb x 2-3 reps 3) Double Kettlebell Front Rack Carry 2x gym length 4) 60sec of Paralette Pass Thrus, L-sit, Plank Hold, Hollow Hold (mix it up)Read More

Warm-up: 200m Run then 3rds of: 30sec Plank on Rings 5 Behind the Neck Strict Press 5 Back Squat Strength: Push Press 6×65%, 6×70%, 4×75%, 4×80% Workout of the Day Every minute on the minute x 21 minutes 1) 25 Double-unders + 5 Deadlift 2) 15 Wall Ball 3) 8 Strict Chin-up or 2-3 Strict...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Dumbbell Walking Lunge 6 Ring Row @2011 Strength: 1a) Front Rack Alternating Reverse Lunges @2011 x 20 reps 1b) Strict Pull-ups x 6-8 reps Maintain hollow body. Add weight if 8 unbroken reps are easy. Workout of the Day 3 rounds for time 20 Alternating...Read More

Barbell Warm-up Olympic Lifting Every 2min x 12min Clean + Hang Clean + Jerk Workout of the Day Every minute on the minute for 16 minutes. 30 seconds of work, 30 seconds of rest for max reps 1) Power Clean and Jerk 135/95 2) Handstand Push-ups 3) Ball Slams (25/15) 4) Rest Your score is...Read More

Did you know? Did you know that here at CrossFit Winter Park we have one CrossFit Level 3 Certified Trainer and two CrossFit Level 2 Certified Trainers on staff? We take great pride in both our coaching and programming here at CFWP and aim to provide our members with the best quality training around. Becoming...Read More

Mobility: Wrists/Forearms Skill: Getting Inverted- Handstand Walk & Handstand Holds Workout of the Day 4rds for quality 400m Run or Row or combo 25ft Handstand Walk or 45sec Handstand Hold or Plank Hold 30 Walking Lunges 20 V-ups or Tuck-upsRead More

Warm-up: 200m Run then 3rds of: 6 Half Kneeling Single Arm Dumbbell Press @2111 6 Scap Push-ups @2222 6 Med Ball Clean Strength: Push Press 8 x 65/70/75% Workout of the Day 5 Bar Muscle-up 10 Deadlift (225/155) 20 Box Jump Over (24/20) 30 Wall Ball (20/14) 800m Run (2×400) 30 Wall Ball 20 Box...Read More