fbpx

BLOG

Thursday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand & KB...

Wednesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)FOR TIME 3:00 Min Row -THEN- BARBELL SPECIFIC WARM-UP... AMRAP X 5 MINUTES 10 Elbow Punches (Each Arm) 8 Back Rack Press 6 Front Rack Tempo Push Press (2121) 4 Pausing Thruster (:02 Hold at the Bottom of the...

11132019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure)12 rounds :20s/:10s Hollow Superman Sit UpsWarm-up (No Measure)12 rounds :20s/:10s Plank Plate Pass Russian Twist Elbow PlankMetcon (AMRAP - Reps)12 cycles: 6 rounds each :20s /:20 rest Jump Rope...

11122019

CrossFit Pace Patriot Pride - Patriot TeensWarm-up (No Measure):20s/:10s Hollow Superman PlankMetcon (Time)Whiskey 9 (with a partner) 800m run/row 2 rounds 35 burpee pull ups 34 box step ups 69 kettlebell swings 800m run/rowMetcon (Time)Whiskey 9 (solo) 400m run/row 1...

Tuesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)PARTNER WARM-UP 3-4 SETS EACH P1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex* Deadlift SA DB Swing Muscle Clean Press FS Thruster (10:00 Cap)Extended Warm-upTurkish Get Up (Build...

Monday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Toe-Touch Jumping Jacks 8 Up-Downs 6/6 BW Single Leg RDL 10 Alt Supermans Then… 2 ROUNDS 5 Bootstrappers 5 Inch Worms + Push-ups 5/5 Single Leg Bridge UpsStrengthDeadlift (Heavy Set of...

Sunday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)Play a Game! then... After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station: Inch Worms Bootstrap Squats Samson Lunges Seal Pose to Down Dog Toy Soldier...

Saturday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)IN TEAMS OF 2... AMRAP x 8 MINUTES 8 Slam Balls 8 Alt Box Step Ups 8 Cal Bike P1 completes one full round, while P2 holds a plank position, then switch.Partner StrengthPower Snatch (3x3)3 x 3 Power Snatch...

Friday

CrossFit Pace Patriot Pride - WODA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit the Open workout at max effort.B. NC60Warm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles...

11082019

CrossFit Pace Patriot Pride - Patriot TeensMetcon (AMRAP - Reps)Open 20.5 15 min AMRAP 4 Pull Ups 8 Cal Row 12 Air Squats

Thursday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Slam Ball Deadlift → Slam Ball G2OH →...

Wednesday

CrossFit Pace Patriot Pride - WODWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 5 Inchworms 7 Single KB Sumo Deadlifts 7 Ring Rows 7 Plate G2OH 15 Plate HopsSkillWarm-up (No Measure)ON A 8:00 RUNNING CLOCK... Practice Footwork on Rope Climb* *Practice either in full...

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!