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. 

Dec 11 thru Dec 15 2017 | Weekly Programming

Dec 4 thru Dec-8,2017

November 27 - Dec 1, 2017 | "Weekly Programming"

Monday, November 27 2017

Skill:
OHS - Work up to a heavy Single OFF THE FLOOR

WOD:
12 Min AMRAP

5 Hang Power Snatch
10 Box Jumps
5 HSPU

Tuesday, November 28, 2017

Skill:
Split Jerk - Work up to a heavy Single OFF THE FLOOR

WOD:
4 Rounds:

400 M Run
10 Pistols
5 Muscle Ups
15 KBS

Wednesday, November 29, 2017

Skill:
Handstand Walk 15 min Practice

WOD:
10 Pull Up's / 1 Front Squat 155/105 LBS
9 Pull Up's / 2 Front Squat 155/105 LBS
8 Pull Up's / 3 Front Squat 155/105 LBS
7 Pull Up's / 4 Front Squat 155/105 LBS
6 Pull Up's / 5 Front Squat 155/105 LBS
5 Pull Up's / 6 Front Squat 155/105 LBS
4 Pull Up's / 7 Front Squat 155/105 LBS
3 Pull Up's / 8 Front Squat 155/105 LBS
2 Pull Up's / 9 Front Squat 155/105 LBS
1 Pull Up's / 10 Front Squat 155/105 LBS

Thursday, November 30, 2017

Skill:
Work on Speed - Coaches choice on Reps
---Snatch Balance
---Snatch Drops

WOD:
5 Min AMRAP
25 Situp's
25 DU's

15 Min AMRAP
10 Push Up's
10 Med Ball Cleans
25 DU's

5 Min AMRAP

10 Wall Balls
5 Ball Slams
200 M Run

Friday, December 1st, 2017,

Skill:
Hip to Shoulder Mobility

WOD:
5 Rounds

7 G2O 135/95lbs**
3 Burpees over the Bar

**On the Ground to OH, the coaches will call out which way every round

November 20 - Nov 24, 2017 | Weekly Programming"

Monday, November 20, 2017

Skill:
15min bear complex work up to heavy single

WOD:
17 Min AMRAP
3 OHS
6 OH Lunges
9 power snatches
12 calorie row
Same weight for all movements (95/65)

Tuesday, November 21, 2017

Skill:
Rope Climb

WOD:
4 Rounds:
5 C2B
10 Ground to OH (135/95)
15 Burpees
30 DU'S

Wednesday, November 22, 2017

Skill:
Ring Dips Or MU for those that have Dips

WOD:
21-15-9
Deadlifts at Body Weight
Ring Dips
Jumping Squats

Thursday, November 23rd, 2017

TURKEY TROT!!!!!  Get out there with your family and then stay for a WOD immediately following (9:30/10ish).  The infamous Deck Of Cards with Deck Master Waylon!!!! 

BLACK FRIDAY, November 24th, 2017

Only one WOD but it should be a good one. 10am Bring your shopping buddies that are NEW to ACTIVE and get in on our 1 DAY ONLY BOGO sales.

From our ACTIVE family to yours, HAPPY THANKSGIVING.

November 13 - 17, 2017 | "Weekly Programming"

Monday, November 13, 2017
Skill:
1 Rep Max Snatch
WOD:
10 Minute AMRAP
~10 Back Rack Lunges 75/55
~30 Double Unders

Tuesday, November 14, 2017
Skill:
at 60% 1 Clean Pull + 1 Clean + 1 Front Squat (repeat 3x)
at 70% 1 Clean Pull + 1 Clean + 2 Front Squats (repeat 2x)
at 80% 1 Clean Pull + 1 Clean + 3 Front Squat (repeat 1x)
WOD:
21-15-9
~Deadlift 225/155
~Burpees Over the Bar

Wednesday, November 15, 2017
Skill:
Shoulder and Hip mobility
WOD:
5 Minutes Of "Mary" AMRAP
~5 Handstand Pushups
~10 Pistols
~15 Pullups
5 Minutes of "Barbara"
~20 Pullups
~30 Pushups
~40 Situps
~50 Air Squats
5 Minutes of "Nicole"
~400 meter run
~AMRAP Pullups
5 Minutes of "Cindy"
~5 Pullups
~10 Pushups
~15 Air Squats
5 Minutes of "Annie"
50-40-30-20-10
~Double Unders
~Situps

Thursday, November 16, 2017
Skill:
at 60% 1 Snatch Pull + 1 Snatch + 1 Overhead Squat
at 70% 1 Snatch Pull + 1 Snatch + 2 Overhead Squats
at 80% 1 Snatch Pull + 1 Snatch + 3 Overhead Squats
WOD:
~10 Strict Press
~15 Overhead Squats
~25 Front Squats
~30 Push Jerk
~35 Back Squats
RX: 115/75

Friday, November 17, 2017
WOD:
~30 Situps
~21 KBS 53/35
~21 Box Jumps 24/20"
~30 Situps
~18 KBS
~18 Box Jumps
~30 Situps
~15 KBS
~15 Box Jumps
~30 Situps
~9 KBS
~9 Box Jumps
~30 Situps
~6 KBS
~6 Box Jumps
~30 Situps
~3 KBS
~3 Box Jumps


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