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WORKOUTS OF THE DAY

WORKOUT 020721

WORKOUT 020721

WORKOUT 020721

This workout is designed to give tou a huge neuroendocrine response of the body. Complete as many ro

This workout is designed to give tou a huge neuroendocrine response of the body. Complete as many rounds as possible in the order written.
your score is the total amount of rounds completed in 18 minutes. 

WORKOUT 050721

WORKOUT 020721

WORKOUT 020721

CrossFit Workout 
With a 14:00 minute clock time, complete as many rounds as possible, as fast as po

With a 14:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

WORKOUT 060721

WORKOUT 020721

WORKOUT 060721

 Complete as many rounds as possible within the prescribed amount of time. Make sure the loads are m

 Complete as many rounds as possible within the prescribed amount of time. Make sure the loads are moderate and all sets are completed in unbroken sets of 8 or 4 repetitions. Scale load as needed.


Your score is the total amount of rounds completed within the combined wods

WORKOUT 070721

WORKOUT 070721

WORKOUT 060721

With a running clock of 20 minutes, complete as many rounds as possible in the order written. Altern

With a running clock of 20 minutes, complete as many rounds as possible in the order written. Alternate every repetitions for the dumbbell snatches. For the Dumbbell Power Cleans you will need 2 Dumbbells. Scale loads in order to complete large amounts of reps during each set. Your score is the total amount of rounds completed within the prescribed time. 

WORKOUT 080721

WORKOUT 070721

WORKOUT 080721

STRENGTH
Start with an empty bar and slowly build in each round until you reach an RPE (Rate of perc

STRENGTH

Start with an empty bar and slowly build in each round until you reach an RPE (Rate of perceived exertion) of during the complex. If you reach an RPE in the complex before the 8 minutes is complete, stay at the load until the 8 minutes is up.  


WORKOUT OF THE DAY 

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 090721

WORKOUT 070721

WORKOUT 080721

With a running clock and with one partner working at a time, perform the prescribed work in the orde

With a running clock and with one partner working at a time, perform the prescribed work in the order written as for as many rounds as possible between you both. Partner 1 complete a round then Partner 2 complete a round.

Score is the total amount of rounds completed between you both within the 14:00 minutes. 

WORKOUTS OF THE DAY

WORKOUT 120721

WORKOUT 120721

WORKOUT 120721

130721

WORKOUT 120721

WORKOUT 120721

CrossFit workout of the day.

CrossFit Workout of the day

WORKOUT 140721

WORKOUT 120721

WORKOUT 140721

SOF is coming through with the Dumbbell movements in today’s WOD and caping off with a full set of D

SOF is coming through with the Dumbbell movements in today’s WOD and caping off with a full set of Double Under’s. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 18 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

WORKOUT 150721

WORKOUT 150721

WORKOUT 140721

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 160721

WORKOUT 150721

WORKOUT 160721

Athlete will complete the buy-in of a 500 meter Run before moving on to the workout proper. On a 20-

Athlete will complete the buy-in of a 500 meter Run before moving on to the workout proper. On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written.


Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 190721

WORKOUT 150721

WORKOUT 160721

For Variation, make sure the load on the barbell is light. Scale load as needed. Complete as many ro

For Variation, make sure the load on the barbell is light. Scale load as needed. Complete as many rounds as possible within the prescribed 21 minutes. Complete each movement in the order written.
your score is the total amount of rounds completed within the given time 

WORKOUTS OF THE DAY

WORKOUT 210721

WORKOUT 210721

WORKOUT 210721

With a running clock, as fast as possible perform the prescribed work in the order written.  One per

With a running clock, as fast as possible perform the prescribed work in the order written.  One person working at a time. Share the workout up however you want.
Score is the time on the clock when the last set of the Air Squats is completed. Your Challenge is to finish before the 21 minute time cap ends  

WORKOUT 220721

WORKOUT 210721

WORKOUT 210721

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 270721

WORKOUT 210721

WORKOUT 270721

Home Workout and Get m Workout

SOF is coming through with the Dumbbell movements in today’s WOD and caping off with a 200 meter Run. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 20 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

WORKOUT 280721

WORKOUT 280721

WORKOUT 270721

Scaling

“Annie” is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.


Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 290721

WORKOUT 280721

WORKOUT 290721

With a running clock, as fast as possible perform the prescribed work in the order written.
Home wor

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 14 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUT 300721

WORKOUT 280721

WORKOUT 290721

With a running clock, as fast as possible perform the prescribed work in the order written.
Score is

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 20 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUTS OF THE DAY

WORKOUT 310721

WORKOUT 310721

WORKOUT 310721


Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds re

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 030821

WORKOUT 310721

WORKOUT 310721

With a 14:00 minute clock time, complete as many rounds as possible, as fast as possible within the

With a 14:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

WORKOUT 050821

WORKOUT 310721

WORKOUT 050821

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 090821

WORKOUT 090821

WORKOUT 050821

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 100821

WORKOUT 090821

WORKOUT 100821

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

WORKOUT 110821

WORKOUT 090821

WORKOUT 100821

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUTS OF THE DAY

WORKOUT 120821

WORKOUT 120821

WORKOUT 120821

With a 16:00 minute clock time, complete as many rounds as possible, as fast as possible within the

With a 16:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

WORKOUT 160821

WORKOUT 120821

WORKOUT 120821

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 170821

WORKOUT 120821

WORKOUT 170821

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 200821

WORKOUT 200821

WORKOUT 170821

Complete the workout in the order written. You have 20 minutes to complete as many rounds as possibl

Complete the workout in the order written. You have 20 minutes to complete as many rounds as possible. Make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed.
your score is the total amount of rounds and reps completed within the given time. 

WORKOUT 240821

WORKOUT 200821

WORKOUT 240821

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

WORKOUT 250821

WORKOUT 200821

WORKOUT 240821

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUTS OF THE DAY

WORKOUT 260821

WORKOUT 260821

WORKOUT 260821

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 20 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUT 030921

WORKOUT 260821

WORKOUT 260821

Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each

Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

WORKOUT 060921

WORKOUT 260821

WORKOUT 060921

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 070921

WORKOUT 070921

WORKOUT 060921

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 min

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One minute break is allowed before repeating each round. 

WORKOUT 080921

WORKOUT 070921

WORKOUT 080921

With a running clock, as fast as possible perform the prescribed work in the order written.
Score is

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 22 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUT 090921

WORKOUT 070921

WORKOUT 080921

With a running clock, as fast as possible perform the prescribed work in the order written.
Score is

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 16 minute workout. 

Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUTS OF THE DAY

WORKOUT 130921

WORKOUT 130921

WORKOUT 130921

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 140921

WORKOUT 130921

WORKOUT 130921

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 160921

WORKOUT 130921

WORKOUT 160921

This workout is designed to give you a huge neuroendocrine response of the body. Complete as many ro

This workout should be attacked right after your Strength Exercise. It is designed to give you a huge neuroendocrine response of the body. Complete as many rounds as possible in the order written.
your score is the total amount of rounds completed in 18 minutes. 

WORKOUT 200921

WORKOUT 200921

WORKOUT 160921

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 220921

WORKOUT 200921

WORKOUT 220921

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue I 

WORKOUT 240921

WORKOUT 200921

WORKOUT 220921

SOF is coming through with the Deadlift movements in today’s WOD and caping off with a full set of D

SOF is coming through with the Deadlift movements in today’s WOD and caping off with a full set of Double Under’s. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 16 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

WORKOUTS OF THE DAY

WORKOUT 270921

WORKOUT 270921

WORKOUT 270921

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

With a running clock of 20 minutes, complete as many rounds as possible in the order written. Alternate every repetitions for the dumbbell snatches. For the Dumbbell Power Cleans you will need 2 Dumbbells. Scale loads in order to complete large amounts of reps during each set. Your score is the total amount of rounds completed within the prescribed time. 

WORKOUT 280921

WORKOUT 270921

WORKOUT 270921

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Take advantage of the short 1 minute rest in between each workout (WOD).
Your score is the total amount of Reps completed combined within the two workouts.

WORKOUT 290921

WORKOUT 270921

WORKOUT 290921

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 300921

WORKOUT 300921

WORKOUT 290921

With a running clock, as fast as possible perform the prescribed work in the order written.
Score is

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 20 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUT 041021

WORKOUT 300921

WORKOUT 041021

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 061021

WORKOUT 300921

WORKOUT 041021

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUTS

WORKOUT 081021

WORKOUT 081021

WORKOUT 081021

On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written as fast as possible.

Score is the total number of rounds and repetitions completed before the 22-minute clock stops.

WORKOUT 111021

WORKOUT 081021

WORKOUT 081021

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 141021

WORKOUT 081021

WORKOUT 141021

With a running clock, as fast as possible perform the prescribed work in the order written.
Score is

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 18 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue 

WORKOUT 151021

WORKOUT 151021

WORKOUT 141021

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

WORKOUT 181021

WORKOUT 151021

WORKOUT 181021

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 191021

WORKOUT 151021

WORKOUT 181021

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUTS

WORKOUT 201021

WORKOUT 201021

WORKOUT 201021

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 211021

WORKOUT 201021

WORKOUT 201021

Fridays workout is packed with Energy, so find your lungs and bring em!
After a great session of wor

Fridays workout is packed with Energy, so find your lungs and bring em!

After a great session of working on mobility and Active Recovery we will turn it up with these high intense workouts. You choose the weight. However, with the weight you should be able to move consistently for the majority of the WOD

WORKOUT 281021

WORKOUT 201021

WORKOUT 281021

BEAST vs HUMANS: At the start of 3-2-1 Go! Humans will have a 2 minute Head-start on the workout. On

BEAST vs HUMANS: At the start of 3-2-1 Go! Humans will have a 2 minute Head-start on the workout. On the 2 minute marker the Beast will be released to try and catch you, so work for your life. First one to the end of the workout wins 

WORKOUT 291021

WORKOUT 291021

WORKOUT 281021

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 


Take 2 minutes rest after the first workout

WORKOUT 051121

WORKOUT 291021

WORKOUT 051121

On a 14-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 14-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

WORKOUT 111121

WORKOUT 291021

WORKOUT 051121

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops 

WORKOUTS

WORKOUT 181121

WORKOUT 181121

WORKOUT 181121

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops

WORKOUT 211121

WORKOUT 181121

WORKOUT 181121

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds re

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 251121

WORKOUT 181121

WORKOUT 251121

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed w

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 301121

WORKOUT 301121

WORKOUT 251121

STRENGTH EXERCISE

Today we are looking to improve physical strength

Adding additional weight to your workouts can further increase muscle gain by adding stress to your muscles.


PERFORMANCE WORKOUT

On a 18 minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.Score is the total number of rounds and repetitions completed before the 18 minute clock stops

WORKOUT 021221

WORKOUT 301121

WORKOUT 021221

With a 18:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

WORKOUT 031221

WORKOUT 301121

WORKOUT 021221

Fridays workout is packed with Energy, so find your lungs and bring em!
After a great session of wor

Fridays workout is packed with Energy, so find your lungs and bring em!

After a great session of working on mobility and Active Recovery we will turn it up with this high intensity workout. Choose a weight which is 70% of your 1RM or find a weight that you should be able to move consistently for the majority of the WOD. If your unsure speak with your Coach. 

WORKOUTS

WORKOUT 061221

WORKOUT 061221

WORKOUT 061221

CORE FIT

This ab workouts will help you to develop your midline, carve new abs and build a stronger core. Remember that without an intelligent nutrition plan, you will never see the results of your hard work, if that is what you want.


PERFORMANCE WORKOUT

Complete as many reps as possible within each 40 second Interval. There is a built in 20 second remaining time within the minute which serves as your recovery.... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 071221

WORKOUT 061221

WORKOUT 061221

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within both workouts. 

WORKOUT 081221

WORKOUT 061221

WORKOUT 081221

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 091221

WORKOUT 091221

WORKOUT 081221


Complete the workout in the order written. You have 22 minutes to complete as many rounds &/or Reps


Complete the workout in the order written. You have 22 minutes to complete as many rounds &/or Reps as possible In the given time. Make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed.
your score is the total amount of rounds and reps completed within the given time. 

WORKOUT 101221

WORKOUT 091221

WORKOUT 101221

Fridays workout is packed with Energy, so find your lungs and bring em!

After a great session of wo

Fridays workout is packed with Energy, so find your lungs and bring em!


After a great session of working on mobility and Active Recovery we will turn it up with this high intensity workout. 


PERFORMANCE WORKOUT

On a 14 minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.Score is the total number of rounds and repetitions completed before the 14 minute clock stops

WORKOUT 131221

WORKOUT 091221

WORKOUT 101221

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUTS

WORKOUT 201221

WORKOUT 201221

WORKOUT 201221

WORKOUT OF THE DAY 
Complete as many reps as possible within each 40 second Intervals. There is a bu

WORKOUT OF THE DAY 

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 211221

WORKOUT 201221

WORKOUT 201221

WORKOUT 221221

WORKOUT 201221

WORKOUT 311221 HAPPY NEW YEAR WORKOUT

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 311221 HAPPY NEW YEAR WORKOUT

WORKOUT 311221 HAPPY NEW YEAR WORKOUT

WORKOUT 311221 HAPPY NEW YEAR WORKOUT

New Year workout. Happy 2022 from School of Fitness

We are bring in the New Year with this fun workout packed with punches to keep you looking great for the holidays.

Complete the workout in the order written. You have 24 minutes to complete as many rounds &/or Reps as possible In the given time. New athletes should scale the amount of reps &/or rounds in this workout to avoid muscle fatigue. Your score is the total amount of rounds and reps completed within the given time. 

WORKOUT 030122

WORKOUT 311221 HAPPY NEW YEAR WORKOUT

WORKOUT 030122

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds rem

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 060122

WORKOUT 311221 HAPPY NEW YEAR WORKOUT

WORKOUT 030122

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Each Sprint is considered to be 50 reps. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUTS

WORKOUT 260122

WORKOUT 260122

WORKOUT 260122

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds re

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 270122

WORKOUT 260122

WORKOUT 260122

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 030222

WORKOUT 260122

WORKOUT 030222

CrossFit workout of the day

On a 18-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written as fast as possible.

Score is the total number of rounds and repetitions completed before the 18-minute clock stops.

WORKOUT 040222

WORKOUT 040222

WORKOUT 030222

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

WORKOUT 070222

WORKOUT 040222

WORKOUT 070222

Great fitness toning workout and gym exercise

STRENGTH

This is a great strength and conditioning exercise to hit your muscles from an isolation style workout. Your strength training exercise will be guided by your Coach. 


WORKOUT OF THE DAY 

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

WORKOUT 100222

WORKOUT 040222

WORKOUT 070222

Daily workouts

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Each Sprint is considered to be 50 reps. Your score is the total amount of Reps completed combined within the three workouts. 

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