Group Warm-Up Strength Deadlift 5RM WOD 21-15-9 Deadlift (225/155) Wall-Balls (20/14)
Group Warm-Up Strength OHS 5×2 WOD For Time: 100 Power Snatches (95/65) EMOM 3 Burpees
Group Warm-Up WOD “Jared” 4 RFT 800m Run 40 Pull-Ups 70 Push-ups
Group Warm-Up WOD 20min AMRAP 4 Hang Power Cleans (135/95) 8 KB Swings (32/24) 16 Double Unders * Reminder * NO 6PM Class!!!!
Tuesday 3rd- Closing at 6pm NO CLASS AT 6PM!! Wednesday 4th- Open from 8-10am. 8AM CLASS ONLY!!!!!!
Group Warm-Up Strength Front Squats 4×6 WOD 2 RFT 25 Power Snatches 25 T2B
Group Warm-Up WOD 6 RFT 400m Run 21 KB Swings (24/16) 12 Pull-Ups
Group Warm-Up Strength Deadlift 8-8-8 WOD For Time: 21-15-9 HSPU 42-30-18 Goblet Squats (24/16)
Group Warm-Up WOD 6 RFT 5 Clean and Jerks (185/125) 10 Burpee Over Bar 400m Run
Group Warm-Up WOD “Tabata what I say” Squats Pull-ups Wt. Lunges Ring Rows KB Swings m-24kg f-16kg
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!