Group Warm-Up WOD For Time: 21-15-9 KB Swings (32/24) KTE Then 800 Single Arm Farmers Carry Then 9-15-21 KB Swings KTE
Group Warm-Up WOD Alt. EMOM x20 Even: 1 Round of Cindy 5 Pull-Ups 10 Push-ups 15 Squats Odd: 3 Deadlifts (315/205)
Group Warm-Up WOD 5RFT 10 Power Cleans (135/95) 15 Burpee Box Jumps (24/20) 20 HR Push-ups 400m Run
Group Warm-Up Strength Hang Power Snatch 3-3-3-3-3 WOD For Time: 21-15-9 Hang Power Snatch (95/65) Toes-2-Bar
Group Warm-Up Skill HSPU WOD For Time: 50 Double Unders 30 HSPU 35 Double Unders 20 HSPU 20 Double Unders 10 HSPU
Group Warm-Up Strength Front Squats 5-5-5 WOD 4 RFT 25 Wall-Balls (20/14) 25 Pull-Ups
Group Warm-Up Taylor’s B-Day WOD 12 Day’s of Christmas 1 Rope Climb 2 Thrusters (135/95) 3 T2B 4 RDL’s 5 Pull-Ups 6 HR Push-ups 7 Barbell Rows 8 Wall-Balls (20/14) 9 Burpees 10 KB swings (32/24) (Russian) 11 Box Jumps 1200m Run
Group Warm-Up WOD For Time: 40 Push-ups 40 Hang Power Cleans (135/95) 40 Ring Dips 40 KB Swings (24/16) 40 Strict Chins In Honor of Gillian’s 40th Birthday and her 5th year as owner of CCSC and CFEI, Please join Gillian @ 8am CF Class for her Birthday WOD!!!!!!!
Group Warm-Up WOD 4 RFT 400m Run 10 Cleans (135/95) 50 Double Unders
Group Warm-up Strength Bench Press 3-3-3 WOD “Lynne” 5 Rounds Max Reps Body Weight Bench Press 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!