Group Warm-UpStrengthPress5x5WOD12min AMRAP5 Strict Press10 OHS15 Deadlifts M=95W= 65
Group Warm-UpWODFor Time:100 Double Unders100 Air Squats100 Push-Ups100 Sit-Ups100 Burpees
Merry Christmas to you all. Hope you all enjoy this time with friends and family. We are closed today but will be back open Wednesday morning.
Group Warm-Up WOD12 Days Of Christmas1 Rope Climb (or 1 Donut)2 Thrusters (135/95)3 T2B4 RDL (135/95)5 Pull-Ups6 HR Push-Ups7 Barbell Rows (135/95)8 Wall-Balls (20/14)9 Burpees10 KB Swings (24/16)11 Box Jumps (24/20)1200m Run
Group Warm-UpStrengthRDL 3x8WOD4 RFT30 Wall-Balls (20/14)30 KB Swings (24/16)
Group Warm-upWOD7 Rounds3min AMRAP3 Pull-ups6 Power Cleans (135/95)9 Lunges
12/24/18 Open from 5:30am until Noon12/25/18 Closed12/31/18 Open from 5:30am until Noon1/1/19 Closed
Group Warm-UpStrengthPress 3x8WOD3 RFT10 Burpees15 Thrusters (75/55)400m Run
Group Warm-UpStrengthFront Squats4x5WOD4 RFT40 Air Squats30 Double Unders20 HR Push-Ups
Group Warm-UpWOD7 RFT400m Run15 T2B
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!