CrossFit Schedule

Please RSVP to attend classes

Tuesday Sep 2

Wednesday Sep 3

Wednesday Sep 3

Thursday Sep 4

Friday Sep 5

Friday Sep 5

Saturday Sep 6

Sunday Sep 7

WODS

Tuesday: 9/2/14

 

CrossFit:

30min EMOM

10 rounds:

  • 1st min: 5 hand power clean
  • 2nd min: 7 pendlay row
  • 3rd min: 9 burpee box jumps

Modification:

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Monday: 9/1/14

"Murph"

  • Run 1 mile
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • Run 1 mile

The calisthenics can be done in any order. Create your own strategy!

 

**If you need any alterations to this WOD due to an injury or the high amount of reps, please talk to your coach! There is infinite scalability here at CFSB!

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Sunday: 8/31/14

TEAM WOD!!

Teams of three:

7 round relay:

  • 300m row
  • Junk yard dog

Then, as a buy out:

21 manmakers each, or 63 total

Read more...

Saturday: 8/30/14

Skill: stone cleans

Partner 30 min AMRAP

4 rounds:

  • 200m run
  • 20 air squats
  • 200m run
  • Max stone cleans, alternating partners

**Your score is the amount of stone clean you and your teammate complete. Two different stone weights can be used

 

 

Read more...

Friday: 8/29/14

 

CrossFit:

Back squat: 3-3-3-3-3-3-3

Skill: hip touches and pull overs 

W.O.D

3 rounds: 15min cap

  • 21 Hip touches
  • 7 KB pistols or step ups, left leg
  • 7 Burpee pull over or burpee over yoke
  • 7 KB pistols or step ups, right leg

 

Just Results:

40min cap

Read more...

Thursday: 8/28/14

Skill: tire flip

Skill: HSPU or dip

W.O.D

"Diane is tired"

20min cap

21-15-9:

  • Tire flip
  • HSPU (or dips)

Or

15-12-9-6-3:

  • Tire flip
  • HSPU (or dips)

Or 

9 rounds:

  • 5 tire flips
  • 5 HSPU (or dips)
Read more...

Wednesday: 8/27/14

 

CrossFit:

15mins: build to Rx squat clean

5mins: acquire burpee box jump height

W.O.D

"Ship"

30 min cap:

9 rounds: 

  • 7 squat cleans (185/125)
  • 8 burpee box jumps (36/24)

 

Just Results

35 min cap

50-40-40-20-10:

Read more...

Tuesday: 8/26/14

 

CrossFit

Skill/strength: 20mins, DB thruster , 3RM

W.O.D

"Farmers' Fran"

20min cap

21-15-9: 

DB thruster (45/30)*

Strict/weighted pull up (45/30)

After every three thrusters : 30m farmers carry

 

Just Results

35 min cap

3 rounds:

30 DB thruster

Read more...

Monday: 8/25/14

CrossFit:

10mins: build to preferred bench press for WOD 

W.O.D

35min cap:

30-20-10: bench @ bodyweight

500-1000-2000m row

Record your weight based on the percentage of your bodyweight

 

Just Results:

40 min cap

21-18-15-2-9-6-3:

  • HRPU
  • Burpee

After each round: 500m row

Read more...

Sunday: 8/24/14

 

Strength,10 mins: build to heavy 5-6 rep front squat

Team WOD: 3 person team, 35 min cap

Each person must complete:

10-9-8-7-6-5-4-3-2-1: front squat

After each set: 15 wall balls

Once a team member finishes the front squat, start the wall balls, as the next member starts the front squats.

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Susan Hanna

1) How did you hear about the gym originally? I was in Colorado skiing and watching The Today Show.  They had a feature about Carozza and I thought "Gee, I've seen that place near my house before!". So when I got back from Colorado, I found Michael and got started.

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You know my name, not my story..

People, what is up with the influx of anti and undesirable CrossFit articles circulating social media these days?!  Granted most of the architects of these malicious articles probably know very little about the sport or its methodology, I’ve decided to let you in on a little secret…maybe it’s not CrossFit that you so adamantly loathe, maybe it’s your complete and utter lack of knowledge.  I see it and hear it all the time, CrossFit is dangerous, CrossFit is unethical, CrossFit is a cult.  And I assume that these people share the same hazardous and undesirable feeli

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Kristen Buerstetta

 

1) How did you hear about the gym originally?

I originally heard about CFSB from my friend Kelley Lombardo who is a member there.  I joined her at a trial class and I really liked it.

2) Were you most interested in Private Training, "Just Results" classes or the Operation Muffin Top Bootcamp?

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Pedal 'N' Pump

That's right!  Our CrossFit membership now includes Spin a.k.a "Pedal 'N' Pump"

Cycling at Carozza Fitness is a unique small group fitness class that challenges the body with a cardiovascular conditioning workout for all levels of fitness. Classes are limited to 12 so be sure to RSVP in advance!

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"JUST RESULTS" ™

Our "JUST RESULTS" classes emphasize metabolic conditioning through the form of high intensity interval training (H.I.I.T). This program will expose you to the basic bodyweight and dumbell movements of CrossFit. The program is designed to introduce you to these movements in a structured and progressive manner. 

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"PUMP"

 "PUMP" is  the ultimate TEEN bootcamp based on life transformation through education, nutrition, and fitness. This program is for kids of all abilities but mainly geared towards those just beginning the journey. "PUMP" will be 6 weeks, is limited to 10 teens (5 spots are left) and will require each to have and use a Fitbit which will be used to help track and increase the groups activity levels as well as provide some friendly competition.  

What's included?

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