WOD

Saturday 10.27.18  »

Group Warm-Up WOD 30min AMRAP 4 Pull-ups 6 HSPU 8 KB Swings (32/24)(American) 200m Run

Friday 10.26.18  »

Group Warm-Up Strength Deadlift 1×3 WOD 3 RFT 20 T2B 25 Deadlifts (225/155) 30 Double Unders

Thursday 10.25.18  »

Group Warm-Up WOD 5 RFT 400m Run 30 HR Push-Ups 30 Wall-Balls (20/14)

Wednesday 10.24.18  »

Group Warm-Up Strength Push Press 5×3 WOD 21-15-9 Hang Power Clean Burpee Over Bar Front Squats M=135 W=95

Tuesday 10.23.18  »

Group Warm-Up WOD 6 RFT 30 Double Unders 12 Pull-Ups 21 KB Swings (24/16)

Monday 10.22.18  »

Group Warm-Up Strength Front Squats 3×6 WOD 3 Rounds 12 Squat Cleans (185/95) 400m Run

Saturday 10.20.18  »

Group Warm-Up Team WOD Groups of 3 (30min Time Cap) 50-40-30-20-10 Calorie Row Burped Box Jumps Then 50-40-30-20-10 Toes-To-bar Thrusters (95/65)

Friday 10.19.18  »

Group Warm-Up Strength RDL 3×8 WOD 21-15-9 Hang Power Snatch(95/65) Ring Dips Burpee Over Bar

Thursday 10.18.18  »

Group Warm-Up WOD For Time: 1200m Run 21 Clean and Jerks (155/105) 800m Run 21 Clean and Jerks 1200m Run

Wednesday 10.17.18  »

Group Warm-Up Strength Press 3×5 WOD 21-15-9 DB Snatch (50/35) Box Jumps (30/24)

Our training process

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.

Your first week is free!

Try it out!

FREE WEEK SIGN-UP