CrossFit Schedule

Please RSVP to attend classes

Tuesday Sep 23

Wednesday Sep 24

Wednesday Sep 24

Thursday Sep 25

Friday Sep 26

Friday Sep 26

Saturday Sep 27

Sunday Sep 28


Tuesday: 9/23/14

10mins Skill: pull over
20mins: 1RM back squat

15min cap:

  • 21 burpee TTB
  • 21 back squat, 55% of 1RM
  • 15 burpee pull up
  • 15 back squat, 65% of 1RM
  • 9 burpee pull over
  • 9 back squat, 75% of 1RM

Then, if time is left, AMRAP through


Saturday: 9/19/14


5 rounds For time, resting 3 mins between each round:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Friday: 9/19/14


Strongman day

  • 1RM TGU 
  • 50ft max weight farmers carry
  • 1RM tire flip


Just Results:

50-40-30-20-10: SDHP

5-4-3-2-1: TGU (per arm)

After each round: 400m run


Thursday: 9/18/14


20mins, Pull ups: max reps or max weight


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!


Wednesday: 9/17/16


Skill: KB snatch


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:



Tuesday: 9/16/14


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:


Monday: 9/15/14


Strength, 20min: 1RM bench


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

Sunday: 9/14/14


3, 12min AMRAPs


  • 12 cals Rowing 
  • 12 sit ups


  • 12 burpees
  • 12 ring rows


  • 12 wall ball
  • 12 box jumps


What is O.M.T?

What is the Operation Muffin Top Bootcamp?
Certain food groups (like grains, legumes, sweets, alcohol and dairy) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin problems, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?


Don't Let Santa Weigh You Down

The holiday season is filled with temptations, starting with all those little snack size candies that are everywhere for Halloween, to the abundance of sweets, cookies, pies, and endless other holiday treats that seem to follow us everywhere we go during the Thanksgiving and Christmas season. Operation Muffin Top has finally come to an end and for most of you was just what you needed to start the holidays off at the top of your game. Many of you have been great at really sticking to Paleo for this bootcamp challenge, taking advantage of our meal plans and diet guidelines.


Three Cheers to Health

Hello all! My name is Debbie Aloupis, and I’m proud to say that this is my first blog posting for Carozza Fitness! My passion for fitness and nutrition has landed me here, and I’m hoping I can get you all to cheer along to health with me! I am currently completing my certification as a Health and Nutrition Coach through the Institute for Integrative Nutrition, and have leaned SO much about diet and wellness, that I’m SO excited to share. I’m looking forward to working with clients who are looking to make healthy food and lifestyle changes.


What Did You Eat Pre-WOD?

I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking.


Big Bad Mudder's

Hey everyone! Sorry for being so unresponsive the last couple of months, but my schedule has been CRAZY. Between Varsity Soccer practices and games and doing all of my homework, I’ve barely had time to breathe. But I’m BACK!!

I first want to congratulate everyone who participated in this weekend’s Tough Mudder (including my parents). I know how much hard work and dedication you all must have put into it! (Not to mention how much sweat and body temperature you must have lost).


Tough Mudder 2012....The Re-Cap


We did it!!  I just want to thank each of you for making this event more special than it was ever intended to be.  I got to know some of you in a way that everyday life just doesn't provide the opportunities to do.  The memories from this past weekend will always be remembered along with every one of you.   An outpour of emotional emails have been sent in by many of you which are extremely heart felt and I hope more of you can provide your personal experience from the Mudder of 2012 in the comment box below.   One email that will forever standout in my mind was from Rose who had the chance to overcome her biggest fear.  Hear it is...