10/17/21
WOD
Rest Day
10/16/21
WOD
“Jack” with a Partner:
Complete as many rounds as possible in 25 minutes of:
10 Dumbbell Push press
10 KB Swings
10 Box jumps, 24”/20”
*You do a round, I do a round.
THE ANNUAL CROSSFIT TRAIN OPEN HOUSE IS THIS SATURDAY!
TELL YOUR FRIENDS THEY CAN SIGN UP TO TRY OUT A FREE CLASS AT 9AM OR SIMPLY SHOW UP BETWEEN 10AM AND 11AM TO TOUR THE FACILITY!
9AM FREE TRIAL CLASS FOR NON-MEMBERS, NORMAL CLASS FOR MEMBERS
10-11AM OPEN HOUSE - ENJOY REFRESHMENTS, TOUR THE GYM, MEET THE COACHES
TO SIGN UP FOR THE FREE CLASS EMAIL US AT DEREK.CROSSFITTRAIN@GMAIL.COM
10/15/21
WOD
10 sets of 3 reps for Load:
Overhead Squat
Accessory:
3 Sets:
10 Snatch Grip Push Presses
10 Seated Sots Presses
THE ANNUAL CROSSFIT TRAIN OPEN HOUSE IS THIS SATURDAY!
TELL YOUR FRIENDS THEY CAN SIGN UP TO TRY OUT A FREE CLASS AT 9AM OR SIMPLY SHOW UP BETWEEN 10AM AND 11AM TO TOUR THE FACILITY!
9AM FREE TRIAL CLASS FOR NON-MEMBERS, NORMAL CLASS FOR MEMBERS
10-11AM OPEN HOUSE - ENJOY REFRESHMENTS, TOUR THE GYM, MEET THE COACHES
TO SIGN UP FOR THE FREE CLASS EMAIL US AT DEREK.CROSSFITTRAIN@GMAIL.COM
10/14/21
WOD
5 Rounds For Time:
20 DB Weighted Sit-ups
400m Run
THE ANNUAL CROSSFIT TRAIN OPEN HOUSE IS THIS SATURDAY!
TELL YOUR FRIENDS THEY CAN SIGN UP TO TRY OUT A FREE CLASS AT 9AM OR SIMPLY SHOW UP BETWEEN 10AM AND 11AM TO TOUR THE FACILITY!
9AM FREE TRIAL CLASS FOR NON-MEMBERS, NORMAL CLASS FOR MEMBERS
10-11AM OPEN HOUSE - ENJOY REFRESHMENTS, TOUR THE GYM, MEET THE COACHES
TO SIGN UP FOR THE FREE CLASS EMAIL US AT DEREK.CROSSFITTRAIN@GMAIL.COM
10/13/21
WOD
For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
*Row until you accumulate 2000m
Get a Free Shirt!
We are asking our members to help get the word out about CrossFit Train. If you do all 3 of the following you will get a Free CrossFit Train T-shirt!
1. Repost all 4 of our special “promo” posts (watch for them on these days: 10/4, 10/12, 10/20, 10/28)
2. Share all 4 of our special “promo” posts to your story
3. Make 1 “original” gym post of your own and tag the gym
Have fun, be creative, and get the word out. The more the merrier!
10/12/21
WOD
7 Sets For Load:
1 Snatch
For Time:
60 Toes-to-Bars
* Starting at 0:00, perform 12 burpees at the start of each minute
* Time Cap = 10:00
The annual CrossFit Train Open House is this Saturday!
Tell your friends they can sign up to try out a free class at 9am or simply show up between 10am and 11am to tour the facility!
9AM Free Trial Class for non-members, normal class for members
10-11AM Open House - enjoy refreshments, tour the gym, meet the coaches
To sign up for the free class email us at derek.crossfittrain@gmail.com
10/11/21
WOD
10 minutes to build up to a heavy set of 1 hang squat clean
12 minute AMRAP of:
6 Muscle-ups
6 Clean and Jerks, 135/95-lbs.
*Ring or Bar Muscle-ups
10/10/21
WOD
Rest Day
10/9/21
WOD
Partner “Cameron”
AMRAP 25:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20")
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)
- With a partner. Partners alternate work and rest, except when the movement is synchronized.
10/8/21
WOD
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10