CrossFit Schedule

Please RSVP to attend classes

Friday Aug 22

Saturday Aug 23

Sunday Aug 24

Sunday Aug 24

Monday Aug 25

Tuesday Aug 26

Tuesday Aug 26

Wednesday Aug 27

WODS

Thursday: 8/21/14

 

W.O.D

2 rounds, 40 min cap:

21-15-9: pull up ladder

Before each set of 1st round: 400m run

Before round 2, 1200m run, then after each round: 400m run

**Chose 3 different difficulty pull ups. The easiest being the set of 21, the hardest being the set of 9.

**There are different levels of pull ups, the coach will go over them.

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Wednesday: 8/20/14

CrossFit:

15 mins skill, snatch balance 

W.O.D

For time, 30min cap

21-18-15-12-9-6-3:

Snatch balance (95/65)

Burpee facing bar

 

Just Results:

For time, 40 min cap:

  • 400m OH lunge (25/15)

***Every time you drop the weight: run to closest checkpoint (water or pole)

Read more...

Tuesday: 8/19/14

CrossFit:

Hang power clean: 3-3-3-3-3-3-3

W.O.D

18 min AMRAP:

  • 9 wall ball (20/14,10ft target)
  • 6 target burpees
  • 3 hang power cleans (185/125)

 

Just Results

3 rounds, 45 min cap

21-15-9:

Wall ball

Russian swings

Read more...

Monday: 8/18/14

CrossFit:

15mins Skill: muscle up (skill transfer)

10mins: build towards Rx deadlift

W.O.D

For time, 20min cap.

12-9-6-3:

  • Deadlift (315/205)
  • Muscle up

Muscle up mod:

Per 1 muscle up:

2 ring rows, 2 (ring) push ups

Or

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Saturday: 8/16/14

 

"Ménage à trois"

"Jackie"

  • 1000m row
  • 50 thruster (45/30)
  • 30 pull ups

"Helen"

3 rounds

  • 400m run
  • 21 swings (53/35)
  • 12 pull ups

"Grace"

  •  30 clean and jerks (135/95)
Read more...

Friday: 8/15/14

 

CrossFit:

Back squat: 10-10-10-10-10-10-10

*each set must be completed with in 30 seconds

 

15min AMRAP:

  • 30 double unders
  • 15 burpee facing bar
  • 30 air squats
  • 15 calorie row

 

Just Results:

8 rounds:

Read more...

Wednesday: 8/13/14

CrossFit:

25 mins to build to or towards Rx squat clean, and practice rope climbs

W.O.D

9-7-5: Squat clean (225/155)

2-3-4: Rope climbs

Or

9-6-3: squat cleans

1-2-3: rope climbs

 

Just Results:

3 rounds:

Open each round with an 800m run

Then complete in any order:

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Tuesday: 8/12/14

 

CrossFit:

Jerk: 20 mins to find 1 RM

W.O.D

5 rounds:

10-20-30m suicide run

12 KBS (70/53)

 

Just Results:

4 rounds:

  • 500m row
  • 50 spider climbers
  • 400m run
  • 40 Russian swings
  • 300m ski
  • 30 wall ball
Read more...

Pages

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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