Group Warm-UpBack Squat5-3-1+ (75-85-95% of 90%1RMFor Time10-20-30-40DB Snatch (50/35)Run 200m after each set
Group Warm-Up WOD“Daniel”50 Pull-Ups400 Meter Run21 Thrusters (95/65)800 Meter Run21 Thrusters (95/65)400 Meter Run50 Pull-Ups
Group Warm-UpWOD - "Lynne"Five rounds for max reps of:Body weight bench pressPull-ups
Come join us on Monday May 27th for Murph. We will be running two heats of the workout at 7:30AM & 9AMGuests please arrive 10--15 minutes early to register.There will be no strength classes, open gym or regular CrossFit classesthat day."Murph"For Time1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb)Partition … Continue reading Attention Members:Memorial Day Murph
Beginning Monday, May 6th the 4PM class will be offered on Mondays, Wednesdays and Fridays for the remainder of the month of May. It is our intention for this class time to resume a full 5x per week offering in the month of June when coach Anna returns. We proudly welcome existing friend and member … Continue reading Attention Members: Class Schedule Update
Group Warm-UpStrengthFront Squat 5x3 ascendingWOD40-30-20-10Wall-Balls (20/14)Walking Lunges StepsSit-ups
Please join us on Thursday April 25th at 7PM for an open house. We are proud to announce and introduce several new staff members that have joined the team. You will have an opportunity to get to know them as well as ask any questions that you may have. Light refreshments will be served.
Group Warm-UpWOD6 RFT20 Sit-ups30 Wt. Step-ups (24:45/20:25)400m Run
Group Warm-UpWODFor Time:50-40-30-20-10MedBall Cleans (20/14)Box Jumps (24/20)
Holiday Hours Thursday 11/22/18 Closed for Thanksgiving Friday 11/23/18 Open from 8am-10am CF Class 8am Conditioning Class 9:15am Strength Class 8am-10am
CrossFit is infinitely scalable. What does that mean? It means that your first day, the coaches at CrossFit Emerald Isle will assist you in finding the right weight, the right number of repetitions, the right movement, so that you can train to your potential, that day. Each day small gains are made, and as you get better, the coaches at CrossFit Emerald Isle will assist you and ensure that you receive the maximum benefit.
CrossFit is efficient. In one hour’s time, we take a small class through a warm up, teach the movements for the day, and run the Workout Of the Day (WOD). In one hour, you will likely be more productive than you are in one week at your standard gym. All of this happens under the watchful eye of the fully qualified coaches.
Try it out!