Group Warm-UpStrengthSquat3x5WOD3 RFT20 Burpees30 Front Rack Lunge Steps (95/65)400m Run
Group Warm-UpWODFor Time:9 Thrusters(95/65)9 Pull-Ups800m Run15 Thrusters15 Pull-Ups800m Run21 Thrusters21 Pull-Ups800m Run
Saturday 1/12/19 From 10-11am. Open to all members and guests. Get the tools to accomplish your 2019 goals.The first topics will include general nutritional knowledge, how to choose the nutrition plan that works best for you and goal setting for success.
Group Warm-UpStrengthDeadlift Build up to Heavy Set of 5WOD7 RFT21 Sit-ups15 Wall-Balls (20/14)9 Deadlifts(185/135)
Group Warm-upWOD50 Box Jumps (24/20)then5 Rounds (3 Rounds of 3 Power Snatches (95/65)6 Push-ups9 Air Squats)1 min Rest
Group Warm-UpStrengthPush Press5x3WOD21-15-9Push Press (95/65)Burpee Over BarV-Ups
Happy New Years! Normal Classes start 1.2.19 See you all then!
Group Warm-UpWOD100 Double Unders10 Rounds5 HSPU10 Pull-Ups15 Squats20 KB Swings (24/16)Then100 Double Unders
Group Warm-UpWODFor time:50 thrusters50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push press50 wall-ball shots50 burpees50 double-undersMen: 20lb MedBall, 24-kg KB, 75-lb. Female: 14lb MedBall, 16-kg KB, 55-lb
Group Warm-UpStrengthBarbell Row3x5WOD3 RFT15 Hang Power Clean (135/95)15 Pull-Ups
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!