Group Warm-UpWOD - "Filthy Fifty"For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
We are closed for Labor Day Weekend. Enjoy yourself! Gym will re-open for regular classes on Tuesday 9/3 at 5:30 AM
Group Warm-UpStrengthDeadlift 3x3WOD12 minute AMRAP5 Deadlifts (225/155)7 Burpee Over Bar9 Pull-Ups
Group Warm-UpWOD6 RFT10 Hang Power Snatch (95/65)12 Deficit Push-Ups400m Run
StrengthBench Press1 RMWOD4 Rounds of Max Reps , rest as needed after the rowBody Weight Bench PressRow 300 meters
Group Warm-Up SkillKipping Pull-Ups WODFor Time50-40-30-20-10Double UndersSit-ups After each couplet perform 10 Kipping Pull-Ups
Group Warm-UpStrengthSquat 3x5WOD8 Minute AMRAP15 Wall Ball10 Knees to elbows5 Burpee Box Jumps
Group Warm-Up WOD6 RFT400m Run9 Pull-ups15 American KB Swings (24/16)
Strength Deadlift 3-2-2-1-1 WOD For Time: "Diane"21-15-9DeadliftHandstand Pushups
Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories. Post … Continue reading Thursday 8.22.19
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!