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

January 20, 2019

1/21/2019

  • W.U As a group run through 5 rounds of
  • 10 x Ball Slams 30/20
  • 5 x Strict Pullups
  • 10 x Banded Pushups
  • 5 x Burpees
  • 10 x Squats

Strength:  Back Squat

2 sets of 3 @ 75%

2 sets of 3 @ 80%

2 sets of 3 @ 85%

 

W.O.D 21-15-9-15-21

  • Wall Ball 20/14
  • Box Jump Over 24/20
  • KB Swings 53/44

 

 

 

January 17, 2019

1/18/2019

W.U As a group 2 Rounds

  • 10 x Power Cleans w/PVC
  • :30 sec Bar Hang Active Shoulder pulls
  • 10 x Good Morning w/PVC

W.O.D Complete all parts

3 RFT of

  • 3 x Rope Climbs
  • 9 x Power Cleans @ 135/95

REST 3 mins

3 RFT of

  • 15 x Deadlifts 225/155
  • 15 x Burpees over bar

REST 3 mins

1 Rd AFAP

  • 50 x Pullups
  • 25 x SDL/HP 95/65
January 16, 2019

1/17/2019

W.U. w/Partner Alt per 500M, Row 2000K (1000 each)

Skill:  2 Parts (Alternate mins for 10 mins)

  • Even’s: Practice DU’s or Triple Under’s
  • Odd’s:  Practice Tension in the HandStand Hold, use the wall if confortable or use box.  :30 sec of tension time

W.O.D Complete 3 Individually timed rounds.

  • 50 x Weighted Situps 50/35DB or lighter
  • 50 x DU’s
  • 20/15 Calories on AB

Take 2 min Rest between rounds and record time for each round

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