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.


March 25, 2019


W.U Hip/Glute Activation

  • Use bands to mobilize
  • Lateral, Forward, Splits and Squats
  • Develop Front Rack

Strength:  Front Squat

  • Build to a heavy 3

W.O.D 5 RFT of (15 min Cap)

  • 21 x DU’s
  • 15 x Front Squats 135/95
  • 9 x Push Press 135/95

AUX:  Use the same bar weight and complete 3 sets of 7-9 reps Barbell Bent Over Row

March 24, 2019


W.U. Partner Cals Assault Bike TBD

Skill:  Progression for Hang Power Snatch

Strength:  Hang Power Snatch

-Work on triples (Grip, patience on reset and effort on Pulls)

W.O.D  5 RFT AFAP (13 min cap)

  • 5L/5R x DB Snatches 50/35
  • 150M Row
  • 3 x Stones over Shoulder 150/100
March 21, 2019


W.U Core Stretches

  • Hip Circles
  • Inchworm to downward dog
  • Iron Cross
  • Scorpion
  • Spiderman
  • Pigeon
  • Samson

W.O.D for time complete 35 min Clock


  • Wall Ball 20/14
  • Hand Release Pushups
  • KB Snatches 53/35
  • Handstand Pushups
  • Cals on Assault Bike

Cool Down:  10-12 min ROM WOD

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