Crossfit Affinity

Crossfit is a core strength and conditioning program made up of constantly varied, functional movements performed at high intensity.

 
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ATTENTION: All kids classes are cancelled until the end of summer.  Please check the class schedule for Fall days and times.
 

Constantly Varied

A wide variety of movements from weightlifting, gymnastics, Olympic lifting and cardiovascular modalities changing from day to day.

Functional Movement

Core to extremity, compound and multi-joint movement. Capacity to move large loads over large distances quickly.

High Intensity

Defined exactly as power and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.

WODs

November 13, 2018

11/14/2018

W.U 5 min individual

Group W.U  W/Partner

  • 1000K Row, Switch every 250M
  • Moderate pace of 80-85%

W.O.D  Week 6 Retest

  • 4 min Clock, Tabata Assault Bike Cals (Heats of 6)

REST 4 mins

  • 12 Min Clock
    • 3 RM Hang Power Clean

REST 3 mins

  • 10 Min Clock “Annie”
    • 50-40-30-20-10
      • DU’s
      • Situps

*This last part is partner counted

November 12, 2018

11/13/2018

W.U. 5 Min Individual

Group W.U. Prep Shoulders

Strength:   Pullup

  • Build to a 1 RM Strict Pullup

then

  • Use 70% and do 3 sets of 3

W.O.D 14 min AMRAP of

  • 4 x Strict HSPU
  • 8 x Strict Pushups
  • 12 x Push Press 75/55

L2:

  • HSPU 1/2 Abmats
  • Pushups 1/2 abmats
  • Push Press 65/45

L3:

  • HSPU Box
  • Pushups Hand Release
  • Push Press 55/35
November 11, 2018

11/12/2018

W.U. 5 min Individual

Group W.U.  Prep for Restest

W.O.D  6 week restest

#1:

  • Build to a 1 RM Front Squat (10 mins)

Rest 3 mins

#2:

  • 1 Mile Run (10 min Clock)

Rest 5 mins

#3:

6 min AMRAP of

  • 3 x Burpees
  • 6 x Box Jumps 24/20
  • 9 x Wall Ball 20/14

L2:

  • Burpees N/A
  • Box Jumps 20/Step
  • Wall Ball 14/10

 

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