Wednesday | 3.29.17

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER’S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CROSSFIT

METCON:

Every 4 Minutes for 7 rounds:

400m Run

12 T2B

FlexFiit

Strength:

9 MIN EMOM :40-:20

1 – DUAL KB RDL 2 – DB BACK ROW 3 – 2 RUSSIAN TWIST INTO SIT UP WITH MED BALL

Flex Zone:

3 MIN PARTNER AMRAP P1: 10 CAL BIKE P2: AMRAP DUAL KB CJ

3 MIN PARTNER AMRAP P1: 10 CAL SKI P2: AMRAP MED BALL GROUND TO SHOULDER

3 MIN PARTNER AMRAP P1: 10 CAL ROW P2: AMRAP 1 ARM DB THRUSTERS

 

3.27.2017

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CROSSFIT

STRENGTH: Back Squat –> 10-8-6-4-2

ACCESSORY: 3 x 8 Single Leg Squats (Each Leg) standing on box, 10 Med-ball Rollouts, 15 Banded Face Pulls

 

FLEXFiiT

STRENGTH – 15 Minutes

5 MIN W/ PARTNER ROTATING MOVEMENTS BACK AND FORTH 10 BENCH PRESS + 20 X MNT CLIMBERS

5 MIN W/ PARTNER ROTATING MOVEMENTS BACK AND FORTH 10 ANROLD BICEP PRESS + 20 TRX BODY SAW

5 MIN W/ PARTNER ROTATING MOVEMENTS BACK AND FORTH 10 GOBLET STEP UPS + 20 FLUTTER KICKS

FLEXZONE

9MIN PARTNER AMRAP

P1: 10 MED BALL SQUAT CLEAN THRUSTER

P2: AMRAP 2 SHOULDER TAPS + 1 PUSH UP

Monday 3.27.2017

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CROSSFIT

“STRENGTH:
Deadlift –> 5×3 (3 second eccentric phase on each rep)
Superset each set with 3-5 Strict HSPU or 8 DB Strict Press

“METCON:
For time:
5 rounds of:
5 Deadlifts @ 315/205
15 Push-ups
Then:
1000m Row

FLEXFiiT

“STRENGTH

15 MIN

5 MIN W/ PARTNER
ROTATING MOVEMENTS BACK AND FORTH
10 PUSH PRESS + 20 BICYCLE CRUNCH

5 MIN W/ PARTNER
ROTATING MOVEMENTS BACK AND FORTH
10 TRX T ROW TO Y ROW + 20 ACCORDION CRUNCHES

5 MIN W/ PARTNER
ROTATING MOVEMENTS BACK AND FORTH
10 GOBLET LUNGES + 20 TICK TOCK CRUNCHES

“FLEXZONE

8 MIN AMRAP

10 BURPEES
20 AKBS
30 LATERAL LEG LIFTS OVER KB”

Friday 3.24.2017

Attention all FLEXFiiTers!! On Friday night, March 24th, the 5:45pm, 6:30pm and 7:15pm classes are cancelled. Head on over to CrossFit for the final Open Wod, 17.5. We will be running heats from 5pm to 8pm.

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CrossFit

17.5

FLEXFIIT

“30 MIN AMRAP

25 AKBS
25 JUMPING LUNGES
25 AKBS
25 JUMPING LUNGES
25 MED BALL TO SHOULDER
25 JUMPING SQUATS
25 MED BALL TO SHOULDER
25 JUMPING SQUATS
25 CAL SKI
25 DB PUSH PRESS
25 CAL SKI
25 DB PUSH PRESS”

Thursday 3.23.2017

Attention all FLEXFiiTers!! On Friday night, March 24th, the 5:45pm, 6:30pm and 7:15pm classes are cancelled. Head on over to CrossFit for the final Open Wod, 17.5. We will be running heats from 5pm to 8pm.

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CrossFit
“SKILL:
Double Under Practice”

“CONDITIONING:
Rowing by Ryan ”

FLEXFiiT

“STRENGTH

9 MIN EMOM :40-:20

1 – DUAL KB/DB BOX STEP UP BRIEF CASE STYLE

2 – DB BACK BUTTERFLY

3 – PUSH UP OR TRX PUSH UP

FOR THOSE WHO HAVE LEGIT PUSH UPS, THEY CAN DO A TRX PUSH UP (RING PUSH UP)”
“FLEXZONE

5 MIN PARTNER AMRAP

ASSAULT BIKE ROTATING EVERY 8 CAL

:30 TRANSITION

5 MIN PARTNER AMRAP

COMPLEX – KB CJ + KB SNATCH
ROTATING EVERY 8 COMPLEXES

:30 TRANSITION

5 MIN PARTNER AMRAP

BURPEE BOX SIDE STEP UP AND OVER
ROTATING EVERY 8 ”

Wednesday 3.22.2017

Attention all FLEXFiiTers!! On Friday night, March 24th, the 5:45pm, 6:30pm and 7:15pm classes are cancelled. Head on over to CrossFit for the final Open Wod, 17.5. We will be running heats from 5pm to 8pm.

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CrossFit

“STRENGTH/METCON:
EMOTM for 12 minutes:
1-3: 12 Thrusters @ 75/55
4-6: 9 Thrusters @ 95/65
7-9: 6 Thrusters @ 115/75
10-12: 3 Thrusters @ 135/85
At 12:00
“”Death by”” Burpees starting at 6 burpees

FLEXFiiT

“STRENGTH

12 MIN EMOM :40-:20

1 – STANDING ALT DB PRESS
2 – HEAVY MED BALL TWIST
3 – 1 LEG KB RDL”

“FLEXZONE

12 MIN EMOM :40-:20

1 – 6 HEAVY DUAL KB/DB HANG SQUAT CLEANS
2 – 16 PISTOL TO BOX/BENCH
3 – AMRAP CAL BIKE / SKI ERG

GOAL IS TO ESTABLISH MAX EFFORT SKI AND BIKE AND MAINTAIN IT THE NEXT TIME YOU SEE THAT MACHINE”

Tuesday 3.21.2017

Attention all FLEXFiiTers!! On Friday night, March 24th, the 5:45pm, 6:30pm and 7:15pm classes are cancelled. Head on over to CrossFit for the final Open Wod, 17.5. We will be running heats from 5pm to 8pm.

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CrossFit

“STRENGTH:
5 x
5 Strict Pull-ups
5 Strict Ring Dips

“METCON:
5 Rounds of:
5 Power Cleans @ 135/95
10 Pull-ups
15 Sit-ups
*15 Minute Cap

FLEXFiiT

“STRENGTH
5 MIN STATION WITH PARTNER
ROTATING IN 10 REPS

1 – BENCH PRESS

2 – GOBLET SQUAT

3 – TRX ROW

FOR LOAD NOT SPEED”
“FLEX ZONE

7 MIN AMRAP
BURPEE DB SNATCH

Monday 3.20.2017

Attention all FLEXFiiTers!! On Friday night, March 24th, the 5:45pm, 6:30pm and 7:15pm classes are cancelled. Head on over to CrossFit for the final Open Wod, 17.5. We will be running heats from 5pm to 8pm.

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

CrossFit

“STRENGTH:
Snatch Balance + OHS –> Work to Heavy

For time:
1K Row buy in, then
3-6-9-12-15 of:
OHS @ 95/65
Box Jump @ 24/20
*12 Minute Cap ”

FLEXFiiT

“STRENGTH

6 MIN ABS :40-:20

1 – BICYCLES
2 – FLUTTERS
3 – CANDLE STICKS
4 – X MNT CLIMBERS
5 – HOLLOW ROCKS
6 – TICK TOCK CRUNCH”

“FLEXZONE

25 MIN PARTNER AMRAP

50 CAL ROW
50 MED BALL THRUSTERS
50 CAL SKI
50 HANG SDHP
50 CAL BIKE
50 PUSH UPS

SPLIT REPS ANYWAY”

Sunday 3.18.2017

CrossFit Community
Front Squat 5×3
5RFT
5 Strict Pull-ups
10 Kb Push Press (2 kb’s, 35/25)
15 KB Front Squats (2 kb’s, 35/25)
16 min cap.

Friday 3.17.2017

Join us for some Yoga at the FlexFiit Studio, every Saturday from 11:05am to 12:05pm. Brought to you by Maggie Walsh. This one hour embodied yoga and self-massage class is a perfect complement to your training, as a recovery session. Mats, blocks, and bolsters will be provided. This class is $7 for all members $14 for guests. (MEMBER”S NOTE: when enrolling into this class, make sure you are logged into your FDHQ account and select the $7 option, otherwise you will be charged the nonmember $14 rate)

“OPEN WOD 17.4 is …

16.4. I mean, it’s got to be, right? ”

FLEXFiiT

“30 MIN AMRAP

50 HANG SDHP
50 CAL MACHINE
50 MED BALL SQUAT CLEAN
50 DB SNATCH
50 SINGLE KB PRESS WHILE FLUTTERING”

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