Wellness Revolution CrossFit – CrossFit

“Everything thinks of changing the world, but no one thinks of changing themselves.” –Leo Tolstoy

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

View Public Whiteboard

Metcon

Metcon (Time)

ESSENTIALS

3 Rounds:

300 Meter Run

12 Burpee Box Step Ups (20″)

15 Thrusters (75/55)
–16 MIN CAP

–Thruster = choose a weight on the thruster that you can complete with 1 break max on each round

–Athletes should face the box for the burpee and the box jump

–Looking to stand to full extension at the top of each rep on the box

Metcon (Time)

FITNESS

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)
–16 MIN CAP

–Thruster = choose a weight on the thruster that you can complete with 1 break max on each round

–Athletes should face the box for the burpee and the box jump

–Looking to stand to full extension at the top of each rep on the box

Metcon (Time)

PERFORMANCE

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (115/85)
–16 MIN CAP

–Thruster = choose a weight on the thruster that you can complete with 1 break max on each round

–Athletes should face the box for the burpee and the box jump

–Looking to stand to full extension at the top of each rep on the box

After Party

Metcon (4 Rounds for reps)

CAPACITY BUILDER

In a 1:30 Window:

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: Max Ring Muscle-up

Rest :30 Seconds

In a 1:30 Window:

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: Max Ring Muscle-up

Rest :30 Seconds

In a 1:30 Window:

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: Max Ring Muscle-up
“After Party” workouts are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class (space & equipment pending)