BLOG

01232019

CrossFit Pace Patriot Pride - WODMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP -...

01232019

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)Row SKill: DB Clean & JerkWeightliftingClean (hang clean or clean technique)MetconCrossfit Games Open 18.1 Teens Scaled (Ages 14-15) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes...

01222019

CrossFit Pace Patriot Pride - WODWeightliftingHang CleanEvery :90 5@70% 1@80% 5@73% 1@83% 5@75 % 1@85%Metcon10 ro: Metcon (AMRAP - Rounds)10 rounds Every 90 secs 30 doubles 3 front squats 50% of 1RM 2 broad jumps

01222019

CrossFit Pace Patriot Pride - Patriot TeensWarm-upMetcon (No Measure)Run banded walks kbs air squatsWeightliftingBack Squat (in 6 sets work up to a heavy single)MetconMetcon (AMRAP - Rounds)EMOM Min 1: 5 burpee broad jumps Min 2: 100' waiter carries Min 3: 10/8 cal...

01212019

CrossFit Pace Patriot Pride - WODMetconMorrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click...

01192019

CrossFit Pace Patriot Pride - WODMetconMetcon (AMRAP - Reps)In Partner Teams 18 min AMRAP Partner 1 work through 15/12 Cals Bike 12 power snatches 55/75 9 pull ups Partner 2 run 400m Partner two will pick up where the other left off

01182019

CrossFit Pace Patriot Pride - WODWeightliftingBench PressBuild to a heavy set of 10MetconMetcon (Time)3 rounds 7 power cleans 115/75 14 handstand push ups 21 sit-ups 42 double unders

01182019

CrossFit Pace Patriot Pride - Patriot TeensWarm-upWarm-up (No Measure)single leg dribble plank toe 2 rig line hops/jump ropeMetconMetcon (AMRAP - Rounds and Reps)Partner 1: 90s bike Partner 2: 10 kbs 10 russian twist 10 hang knee raisesWeightliftingCleanFront...

01172019

CrossFit Pace Patriot Pride - WODMetconMetcon (AMRAP - Rounds)20 min EMOM Min one plank hold Min two 10 one arm suit case deadlifts Min three bw sled drag 100m Min four ski/bike 12/10 cals

01162019

CrossFit Pace Patriot Pride - WODWeightliftingSnatch+Hang SnatchSnatch + hang snatch work to a heavy then drop 5lbs 2 reps 2 setsMetconMetcon (Time)21 OHS 115/75 9 rope climbs 15 OHS 115/75 6 rope climbs 9 OHS 115/75 3 rope climbs

01/16/2019

CrossFit Pace Patriot Pride - Patriot TeensMetconMetcon (AMRAP - Reps)8 rounds of each movement :20 sec work :10 sec rest Tabata box step ups ring rows or pull ups shuttle run burpeesWeightliftingClean (work technique)Hang CleanFront Squat

01152019

CrossFit Pace Patriot Pride - Patriot TeensWeightliftingDeadlift (6 sets of 3 reps)MetconMetcon (AMRAP - Rounds)EMOM: 1 - sled drag 100m 2 - 15 ball slams 3 - KB waiter carries 100 ft 4- Row 10 cals Bike 10/8 cals Ski 8 cals

ARE YOU READY TO CHANGE YOUR LIFE?

Our caring and passionate coaches are here to help you reach your goals

Whether you are just getting started on your journey to health and fitness or you are just looking to step up your game and get even better, we are here to help. We have a variety of programs to keep things fun and get you into the best shape of your life.

BOOK A NOTHING TO IT INTRO!