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
Group Warm-Up WOD 5 RFT 10 Power Cleans (135/95) 30 Wall-Balls (20/14) 60 Double Unders 400m Run
Group Warm-Up Strength Deadlift 3×3 WOD 3 RFT 400m Run 12 Pull-Ups 21 Deadlifts (185/125)
Group Warm-Up WOD For Time: 70 Lunges 60 KB Swings (24/16)(American) 50 Thrusters (75/55) 40 T2B 30 Hang Squat Cleans (75/55) 20 Calories Row
Group Warm-up Strength Press 5×5 WOD 21-15-9 Power Snatches (135/95) Burpee Over Bar
Group Warm-Up Strength 7min EMOM 5 Squats (60%of 5RM) WOD 15min AMRAP 30 Double Unders 12 Box Jumps (24/20) 21 AbMat Sit-ups
Group Warm-Up WOD Wade Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters
Group Warm-Up WOD Dork 6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees M=24 W=16
Group Warm-Up Strength RDL 3×8 WOD 21-15-9 Deadlift (225/155) 400m Run
Group Warm-Up WOD 4 RFT 40 Squats 30 Sit-ups 20 Pull-ups Do not forget that we are closing at 11am for the Iron Strokes Golf Tournament.
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!