Crossfit Affinity

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



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.


February 19, 2019


W.U. Group Hollow and Arch

  • 8-10 Mins of Core Activation

Skill:  Ring/Bar MU Drills

  • Variations for skill development

W.O.D 5 RFT of

  • 12 x Box Jumps 30/24
  • 9 x Stones over shoulder 100/80
  • 6 x Ring MU’s 
February 18, 2019


W.U. Coaches Choice

Skill: 2 Parts

  • Stones over Shoulder Tech and practice
  • Ring Dips (Use assistance but stay in hollow loaded position)

W.O.D 3 x 5 Mins Rounds of Max Effort per exercise

  • Cals on Assault Bike
  • KB Swings 70/53
  • Double Under’s
  • Alt DB Snatches 70/50
  • Burpees

*REST 2 Mins Between Rounds

February 17, 2019


W.U. Dynamic

Skill:  Clean and Jerk W.U/Rope Climb Tech

W.O.D  for time complete

  • 500M
  • 21 x Clean and Jerks 135/95
  • 3 x Rope Climbs
  • 500M Row
  • 15 x Clean and Jerks
  • 2 x Rope Climbs
  • 500M Row
  • 9 x Clean and Jerks
  • 1 x Rope Climb

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