Tag Archives: CrossFit by BodyFit

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WOD 06.22.15

WARM UP Joint Rotation Shoulder Pass Through Group Warm up WOD COMPETITION Clean & Jerk 5×1 Use the same weight for each set. Rest as needed between sets. Clean Pull 3×3 Use the same weight for each set. Rest as needed between sets. STRENGTH Back Squat 5×3 Use the same weight for each set. Rest […]

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WOD 05.21.15

THIS MONDAY MEMORIAL DAY IS OUR 7th ANNUAL MEMORIAL DAY MURPH! And our 2nd Annual sMurph (kids version of the Murph) Register for the 2015 Memorial Day Murph – May 25, 2015 There are two different options to register: Register directly with The Murph Challenge. The donation is $40 and includes a T-Shirt. This t-shirt […]

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CrossFit Kids 05.18.15

I will start adding our CrossFit Kids programming to the WOD (Workout of the Day) Here’s Mondays 05.18.15 WARM UP Joint rotations Warm up: 20 burpee sprint & 3 100 meter follow the leader runs Skill: review squat, deadlift, shoulder press, push up Game: gaga ball (in child care room) WOD 5 rounds 5 shoulder […]

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WOD 05.12.15

The Gym WILL BE CLOSED Friday Night May 15 (regular classes open 5:30am 9:30-12:30pm ) Saturday May 16th CLOSED We will be sending athletes to the NLI Classic Theresa Brent Meagan Olivia Dion Kevin PLEASE come and cheer on your gym! WARM UP Joint Rotations Shoulder Pass Through 5 min warm up Dynamic 5 min […]

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WOD 05.06.15

We’ve started our NEW KidFit program! With a NEW schedule and programming! Check it out Make sure you like our FB Page also CLICK HERE *****class schedule update**** New class schedule to begin Monday May 4th from 5:30-6:30pm Tuesday 5:30-6:30pm Wednesday 5:30-6:30pm Thursday 5:30-6:30pm Saturday 9:00-10:00 am We have great work outs planned so please […]

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WOD 05.05.15

Please get Registered for our 7th Annual Memorial Day Murph We will have Food for sale Vendors with awesome stuff for you to check out and LOTS of prizes for competitors! Kids will have their own workout sMurph! REGISTER HERE!   WARM UP 10min Warm up SKILL Muscle up progressions WOD Complete as many rounds […]

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WOD 05.04.15

WARM UP Joint Rotation Shoulder Pass Through 10min Warm up WOD Workout #1 As many rounds as possible in 10 mins of: 15 Burpees 30 Double Unders Post total rounds Workout #2 Weighted Walking Lunge 200m or 400m Description: Once the clock starts, begin walking lunges with the bar in the rack position (alternating legs) […]

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SAT FREE WORKOUT 05.02.15

Murph Training! I will be programming workouts to prepare you for the Murph Register for our 7th annual Memorial Day Murph HERE WARM UP Group Warm up   WOD 8:00am (Free Child Care)  5 Rounds for time of: 400m run 4 rounds of ‘Cindy’ 9:00am (all our welcome) This is an advance class Be prepared […]

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WOD 04.27.15

WARM UP 10min Group Warm up   WOD 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round. Do not include your rest in the time.   COMPETITION After  the WOD Work on MU progressions   EWOD Each for time: Run: 2x […]