CrossFit Schedule

Please RSVP to attend classes

Thursday Aug 21

Friday Aug 22

Friday Aug 22

Saturday Aug 23

Sunday Aug 24

Sunday Aug 24

Monday Aug 25

Tuesday Aug 26

WODS

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

Read more...

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:

Read more...

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...

Monday: 8/11/14

CrossFit:

OHS, from power snatch: 5-5-5-5-5-5-5

W.O.D

21-15-9:

  • Power snatch (95/65)
  • OHS (95/65)
  • Strict pull ups 

 

Just Results:

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

  • DB snatch, right arm
  • Air squat
  • DB snatch, left arm
  • Air squat

After odds: 400m run

Read more...

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Domus Niner

 

It’s back: The Domus NINER. A challenging athletic competition that’s more interesting than a triathlon but not as dangerous as the Tough Mudder or that crazy race done at midnight in chest-deep cold water. (We promise: No live wires.)

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House Rules

We are not your ordinary gym.  Our rules are likely different from those posted at the last place you worked out.  They are part of what makes us different and a large reason why our Community is so strong. 

1.  Check your ego at the door. There is always someone out there bigger, faster and stronger than you.

2. Be on time for class. Give yourself enough time to change clothes, put on your shoes, and warmup.

Read more...

House Rules

 

We are not your ordinary gym.  Our rules are likely different from those posted at the last place you worked out.  They are part of what makes us different and a large reason why our community is so strong. 

1.  Check your ego at the door. There is always someone out there bigger, faster and stronger than you.

2. Be on time for class. Give yourself enough time to change clothes, put on your clean/dry shoes, and warmup.

Read more...

Time Flys BY!

Something I’ve been thinking about recently is time… I’m about to start my Junior year, and all I’ve thought about since Finals ended my Sophomore year is: Where did the time go?! I feel like it was just yesterday that I was a little Middle Schooler, so innocent and young. And here, I am, about to be an upperclassman. How crazy is that?

So time has been on my mind. Not just long stretches of time, like the time between my sixth grade yearbook and my tenth grade yearbook, but the short amount of time, like the time it takes me to walk my dog. 

Read more...

The REAL Killers...

 

I’m going to tell you a secret– something that the smartest, most cutting edge health professionals all know and have been talking about amongst themselves for a very long time. This information isn’t widely known or accepted yet, but it will be—at which point we will all be shaking our heads looking back on this period in medical history and saying “What were we thinking?”

Get ready to be shocked:

High cholesterol doesn’t cause heart disease.

Read more...

CrossFit Sound Beach

 

What is CrossFit?

CrossFit is the newest and fastest growing program in sport performance training. The Carozza Fitness CrossFit curriculum focuses on functional fitness that incorporates everyday movements with different load capacities and time requirements.  CrossFit stimulates the body’s metabolic and cardiovascular system to increase heart and overall health.

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