CrossFit Schedule

Please RSVP to attend classes

Thursday Sep 18

Friday Sep 19

Saturday Sep 20

Saturday Sep 20

Sunday Sep 21

Monday Sep 22

Monday Sep 22

Tuesday Sep 23

Wednesday Sep 24

WODS

Thursday: 9/18/14

CrossFit:

20mins, Pull ups: max reps or max weight

W.O.D

21-18-15-12-9-6-3: DB burpee to overhead

After each set: 1 rope climb

 

Just Results:

3 rounds:

  • 4mins max calories
  • 3mins max burpees
  • 2mins max pull ups
  • 1min max push press

5min rest.

Average your three rounds!

Read more...

Wednesday: 9/17/16

CrossFit:

Skill: KB snatch

W.O.D

12min AMRAP:

  • 3min wall ball
  • 3min KB snatch, alternating
  • 2min wall ball
  • 2min KB snatch, alternating
  • 1min wall ball
  • 1min KB snatch, alternating

 

Just Results:

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

Read more...

Tuesday: 9/16/14

Strength

Front squat: 3-3-3-3-3-3-3

Partner WOD:

15min AMRAP

250m row while partner holds a double KB front rack heavy, 

**if the partner doesn't hold the rack, the rowing doesn't count. One round is both partners completing the row.

 

Just Results:

30 min AMRAP:

Read more...

Monday: 9/15/14

CrossFit: 

Strength, 20min: 1RM bench

WOD

5k run (or row)

Either can be done 1st.

 

Just Results:

"Mock Niner"

  • 2k row
  • 50 burpees
  • 200 lunges
  • 5min plank
  • 80 HRPU
  • 1 mile run
Read more...

Sunday: 9/14/14

WOD

3, 12min AMRAPs

AMRAP 1: 

  • 12 cals Rowing 
  • 12 sit ups

AMRAP 2:

  • 12 burpees
  • 12 ring rows

AMRAP 3:

  • 12 wall ball
  • 12 box jumps
Read more...

Friday: 9/12/14

CrossFit:

Overview: ring push up/dip

Skill: double KB clean

W.O.D

For time, 20min cap:

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

  • Double KB clean
  • Ring push up/dip

 

Just Results, 35min cap:

50-50-30-20-10:

Calorie row

Single arm KB swing, alternating

Ring push ups, increasing difficulty

Read more...

Thursday: 9/11/14

CrossFit:

CrossFit Total:

12min: warm up and demo

18min: 1RM back squat

12min: 1RM strict press

18min: 1RM deadlift

**Add up all total weights

 

Just Results:

30min AMRAP:

30 air squats

25 DB push press

20 box jumps

15 strict press

10 burpee box jumps 

Read more...

Wednesday: 9/10/14

 

CrossFit

20mins, Snatch complex:

Power snatch to hang squat snatch

Or, power snatch to OHS x2

W.O.D

"Amanda" 15min cap

9-7-5:

  • Squat snatch (135/95)
  • Muscle up 

Modification:

9-7-5: squat snatch or power snatch to OHS

Read more...

Tuesday: 9/9/14

 

CrossFit:

Skill/Strength: keg to shoulder 

W.O.D

3 rounds, individually for time 

  • 2 keg to shoulders w/20m carry, per side 
  • 30 target burpees
  • 400m run

 

Just Results

4 rounds, 35min cap:

Read more...

Pages

Calling All Parents

[dropcap2]C[/dropcap2]alling All Parents

Leadership. It’s a dying virtue these days, and one needs to look no further than the evening news for proof of its pending extinction. As a father of two, I worry most about the effects this lack of guidance will have on the upcoming generation. With no standards in place to steer their actions, what kind of quality of life can we honestly expect them to achieve?

Read more...

Jenna Wolfe speaks the truth on Strongman at CF!

By Jenna Wolfe
TODAY recently asked me if I’d be interested in doing a story on strongman fitness. After all, I do have a crush on "strong" and I’m sort of obsessed with fitness. No brainer, right?

But up until that point, the only strongman I knew was from those ridiculously crazy competitions that would air at 3 a.m. on cable with big guys lifting bigger cars, dragging airplanes and turning over tires the size of Texas. My initial reaction was, thanks, but I'm not interested in muscles that outweigh my couch.

Read more...

Birthday Parties

Carozza Fitness Birthday Party is unique and exciting experience for your child. Our high energy parties provide the ultimate kid party experience. Conducted in our state-of-the-art facility, you'll have the place to yourself (as we only host one party at a time). And we do it all for you, from set up to clean up!

  • A Party and a Gift all in one!
  • Personal Party Instructor
  • Private fun-filled fitness class

**Pizza and drinks can be supplied (email for additional pricing)

Read more...

CrossFit

Our CrossFit program is the ideal program for those that want to experience a fast paced, whole body, sport geared workout designed around simple and functional movements that strengthens and enhances your body. The universal scalability of CrossFit means that anyone, at any skill level, can jump into a class at any time and pick up the movements, the concepts, and the intensity level.

What do you do in a CrossFit class?

Read more...

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