workouts general

Saturday 1.20.18  »

Group Warm-Up WOD For Time: 1000m Row 20 Chest-to-Bar Pull-ups 30 Thrusters (95/65) 40 Push-Ups 50 Sit-ups 60 Burpees 800m Run

Friday 1.19.18  »

Group Warm-Up WOD 3 RFT 400m Run 12 BW Deadlift 21 Box Jumps (24/20)

Thursday 1.18.18 (Afternoon Classes Only)  »

Group Warm-Up WOD 4 RFT 50 Wall-Balls (20/14) 40 V-Ups 30 Burpees

Wednesday 1.17.18  »

Group Warm-Up Strength Press 5-5-5 WOD 50-40-30-20-10 Double Unders HR Push-ups

Tuesday 1.16.18  »

Group Warm-Up WOD 12.3 Open WOD 18 minutes AMRAP: 15 Box jumps (24/20) 12 Push press (115/75) 9 Toes-to-bar

Monday 1.15.18  »

Group Warm-up Strength Squat 8-8-8 WOD 4 RFT 9 Toes-To-Bar 12 Thruster (95/65) 15 Pull-ups

Friday 1.12.18  »

Group Warm-Up Strength Deadlift 5×3 WOD 3 RFT 12 Snatch grip Deadlift 9 Hang Power Snatches 6 OHS M= 95 W= 65

Thursday 1.11.18  »

Group Warm-Up WOD “EVA” 5 RFT 800m Run 30 KB Swings (32/24) 30 Pull-Ups

Wednesday 1.10.18  »

Group Warm-Up Strength Hang Power Clean 3-3-3-3-3 WOD “Donkey Kong” 21-15-9 Burpees KB Swings (24/16) Box Jumps (24/20)

Tuesday 1.9.18  »

Group Warm-Up Strength Wt. Chins 8-8-8 WOD “JT” 21-15-9 HSPU Ring Dips Push-ups

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!