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. 

8/13-8/17

8/6-8/10

7/30-8/3

 

7/23-7/27

7/16-7/20

Monday:

Skill: Thrusters. Work up to a heavy single

Wod: Fight Gone Bad

-3 Rounds For Total Reps 

-1 minute Wall Balls (20/14) 

-1 minute Sumo Deadlift High-Pulls (75/55) 

-1 minute Box Jumps (20 in) 

-1 minute Push Press (75/55)

-1 minute rest

 

Tuesday:

Skill: 800m run for time (2 attempts)

Wod: 22 minute AMRAP

-22 wallballs 20/14

-22 Power snatches 75/55

-22 Box Jumps 24/20

-22 Push Press 75/55

-22 Cal Row

 

Wednesday:

Skill: Clean Progressions 25mins of Work

Wod: 21-15-9

-Deadlifts 315/225

-Burpees

*200m run after each round 

 

Thursday:

Skill: Snatch. Work to a heavy single

Wod: 3 Rounds for time

-400m run

-15 snatches 135/95

-50 Doubleunders 

 

Friday:

Warm up movements

Wod:
1 mile run
20 OH Squats 95/65
20 Ring Dips

800M Run
20 KB Swings 53/35
20 Alt Lunges with racked bar 95/65

400m Run
20 Split Jerk 95/65
20 Snatch Drop 95/65

200M Run

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