Active Fitness Center CrossFit

CrossFit WOD

High Intensity Functional Strength Training done in a small group setting. CrossFit combines weightlifting, sprinting, and gymnastics promoting proficiency in ten fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

We invite our current members and those new to us to experience the benefits of CrossFit.  The most intense fitness program we have ever experienced.  Not jus for athletes, CrossFit by design, is open to participants at all levels of physical capability and function.  Explore our FAQ and the links below to learn more. 

June 19 - 23, 2017 "Weekly Programming"

Monday, June 19, 2017
Skill:
Bench Press 5x5 at 75%
WOD:
21-15-9
~Wallballs 20/14
~Pullups
~Handstand Pushups

Tuesday, June 20, 2017
Skill:
Max Clean
WOD:
12 Minute AMRAP
~20 Box Jumps
~20 Push Press 95/65
~20 Situps

Wednesday, June 21, 2017
Skill:
Mobility
Partner WOD:
~100 Back Squats 205/135
P1 runs 800 meters while P2 squats. Then, switch and continue until all 100 reps are completed.

Thursday, June 22, 2017
Skill:
Ring Dips
WOD:
3 Rounds
~15 Power Cleans 155/105
~10 Ring Dips
~400 meter run

Friday, June 23, 2017
Chipper WOD:
~100 Double Unders
~80 Situps
~60 Pullups
~40 Burpees
~20 Overhead Squats 135/95

June 12 - 16, 2017 | "Weekly Programming"

Monday, June 12, 2017
Skill:
EMOM 10
1 Power Clean + 1 Hang Squat Clean + 1 Jerk at 70% 1RM
WOD:
3 Rounds
~8 Front Squats 155/95
~12 Toes to Bar
~400 meter run

Tuesday, June 13, 2017
Skill:
EMOM 10
Athlete will begin each minute with 5 burpees and then perform max double unders until the next minute. Score is total double unders.
WOD:
27-21-15-9
~Wall Balls 20/14
~Situps
~50 Double Unders after each round

Wednesday, June 14, 2017
Skill:
Strict Press 5,5,3,3,2,1
WOD:
"This Will Burn"
18-12-6
Back Squat 135/95
9-6-3
Bar Muscle Ups

Thursday, June 15, 2017
Skill:
EMOM 10
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat at 70% 1RM
WOD:
AMRAP 20
~2 Power Snatches 135/95
~10 Pushups
~10 Box Jumps 24/20"

Friday, June 16, 2017
TBA Chipper!

June 5 - 9, 2017 | "Weekly Programming"

Monday, June 5, 2017
Skill:
Back Squat
5,5,4,3,2,1 to a heavy single
WOD:
4 rounds
~50 Double Unders
~200 meter run
~10 Body Blasters (1 burpee, 1 pullup, 1 knees to elbow)

Tuesday, June 6, 2017
Skill:
Deadlift 5,5,4,3,2,1
WOD:
AMRAP 10
~5 Clean and Jerks 135/85
~5 Muscle Ups (ring or bar)

Wednesday, June 7, 2017
Skill:
Snatch Complex x 10
1 snatch + 2 hang snatch + 1 OHS)
WOD:
"Annie Runs a Mile"
50-40-30-20-10
~Double Unders
~Situps
*Run 400 meter after each round but not after the round of 10.

Thursday, June 8, 2017
Skill:
Bench Press 5,5,4,3,2,1
WOD:
21-15-9
~Hang Snatch 95/65
~Handstand Pushups

Friday, June 9, 2017
Partner Chipper!!
~100 Kettlebell Swings 53/35
~400 meter run
~80 Thrusters 65/45
~400 meter run
~60 Burpees
~400 meter run
~40 Pullups
*Reps can be split between partners. Both partners run.

May 30 - June 2, 2017 | "Weekly Programming"

Tuesday, May 30, 2017
Skill:
Mobility
WOD:
15-12-9
~Power Cleans 155/95
~30 Situps after each round of cleans

Wednesday, May 31, 2017
Skill:
Front Squat
5,5,4,3,2,1
WOD:
6 Rounds of 12.3:
~15 Box Jumps 24/20''
~12 Push Press 115/75
~9 Toes to Bar

Thursday, June 1, 2017
Skill:
Bench Press 4x8 at 70%
WOD:
AMRAP 20
~400 meter run
~10 Thrusters 95/65
~10 Pullups

Friday, June 2, 2017
Partner "Miagi":
~50 Deadlifts 135/95
~50 Double KB Swings 53/35
~50 Pushups
~50 Clean and Jerks 135/95
~50 Pullups
~50 KB Taters 53/35
~50 Box Jumps 24/20''
~50 Wall Climbs
~50 Knees to Elbows
~50 Double Unders

Monday, May 29th 2017

On Monday, May 29th, we will be doing the workout "Murph" at 10:30 am and having a BBQ lunch immediately afterwards. Please bring a side dish and drink.Donations to help cover the cost of the main course will be helpful but not required. We hope to see everyone there! Happy Memorial Day!

Web Design by Foreman Creative