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Saturday 12.1.18

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Harford County Fitness Festival!

Come out and help us celebrate Fun and Fitness!
2018 is coming to a close – did you achieve your fitness
goals for the year? Let us show you adverse, fun and
engaging ways to make 2019 the year for improving
your health and fitness!

Schedule:

Olympic Weightlifting 8-9am – If experienced with a barbell come and lift with us in our state of the art Weightlifting gym.

CrossFit 9-10am – We will have beginner and experienced versions of the workout coached by some of our amazing staff. (some fitness experience)

Nutrition 10-11am – Let’s sit down with our Nutrition coaches and go over some common misconceptions about Nutrition, importance on macro and micronutrients, discuss how you “Can’t outwork a bad diet!” and go over Goal setting for the New Year!

Moms & Kids 11-12pm – Kids will hang with our CrossFit Kids coaches for some fun and fitness while Moms (and Dads) go with our BirthFit coach and discuss fitness before, during and post pregnancy (even if it’s been years) (all fitness levels)

“GRIT” class Non-Barbell 12-1pm–  HIIT-style training without the weights. (all fitness levels)

Yoga 1-2pm – with our certified Yoga instructor Ali Blais (all fitness levels)

Wednesday 11.28.18

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Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Fitness Conditioning
5 Rounds:
100 Single Unders
10-8-6-4-2  D-Ball Over the Shoulder 80/60

Sport Conditioning
5 Rounds:
50 Double Unders
10-8-6-4-2  D-Ball Over the Shoulder 100/80

Tuesday 11.27.18

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Snatch Complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low Hang Power Snatch

Building to a Moderate

Fitness Conditioning
On the 4:00 x 5 Rounds:
12/9 Calorie Row
9 Burpees
6 Power Snatches (95/65)

Sport Conditioning
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (135/95)

Monday 11.26.18

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Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Fitness Conditioning
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups and/or Ring rows

Sport Conditioning
“Jackie”
For Time
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Saturday 11.24.18

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Fitness Conditioning
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 S2OH

Round 1: 65/45
Round 2: 75/55
Round 3: 95/65
Round 4: 105/75
Round 5: 115/80

Sport Conditioning
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115