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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Jump rope for 3 min (minimal rest)

-with change plates (5#/2.5#)-

bent over parallel flection (10/arm)

bent over clockwise + counter clockwise rotations (10/direction/arm)

10 scarecrows

10 open strict press

10 front rack strict press

10 Is, Ys, Ts

3 rounds:

10 walking lunges

5 burpees

3 box jumps

Finisher

Metcon (AMRAP – Rounds)

Every 90 seconds, for 30 minutes (5 sets):

Station 1 – 25/18 Cal Bike or Row

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm KB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (2.5 Hours OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  
6:30PM (1 Hour OPEN GYM) (M,T,W)  

 

   
   
   

 

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