While at this time physical health is our top priority, we also want to promote mental health by providing a physical outlet and a sense of normality in our daily lives. Providing workouts and online content is our best way of doing this, especially if you are unable to come to the gym.

In addition to our regular programming we will be posting “At Home” workouts for those who cannot or chose not to come to the gym. We want everyone to feel like they are still a part of the CrossFit Train Family even if circumstances keep them away.

WOD: 03/16/20

For Time:

100 KBS, 53/35-lbs.

*Every Minute Complete 3 HSPU

Rest as needed.

For Time:

100 Dumbbell Deadlifts, 50/35-lbs.

*Every Minute Complete 3 HSPU 

CrossFit at Home

For time:
100 Plank Burpees
*EMOTM 5 Pike Push-ups

Rest 5 minutes

For time:
100 Tuck Jumps
*EMOTM 5 Pike HSPU

While at this time physical health is our top priority, we also want to promote mental health by providing a physical outlet and a sense of normality in our daily lives. Providing workouts and online content is our best way of doing this, especially if you are unable to come to the gym.

In addition to our regular programming we will be posting “At Home” workouts for those who cannot or chose not to come to the gym. We want everyone to feel like they are still a part of the CrossFit Train Family even if circumstances keep them away.

WOD: 03/15/20

Choose Your Couplet:

A: Row/Bike/Ski/Run

B: Squats/Burpees/Kettlebell Swings/Double Unders

10 Rounds
2 Minutes to complete:
15 Calories on a Machine or 200m Run
In remaining time: Max reps of movement B

Rest 1 Min between rounds

CrossFit Train at Home

10 Rounds of:
2 Minutes to complete:
15 Burpees
In remaining time: Max reps of Jumping Lunges

*rest 1 Min between rounds

CrossFit Train cares about the health and well-being of our community. As such, we have outlined some recommended sanitation practices and procedures for the gym.

As it stands we will continue to hold classes until further notice. We are also offering at-home workouts for those who chose or can not come into the gym.

As a fitness-minded community, health is our top priority and we ask that everyone stay vigilant as we get through this together.

WOD: 03/14/20

Team of 2

For Time:

4 x 200m Sled Drag, each

Then,

4 Rounds of:
40 Dumbbell Snatches, 50/35-lbs.
40 Toes-to-Bar
40 Push-ups

CFT @ Home

For time:
Odd Object Carry or Hold for 7 minutes
Then,
4 rounds of:
20 Tuck Jumps
20 Sit-ups
20 Push-ups

*Carry a dog, a small appliance, a bag filled with books, etc.

WOD: 03/13/20

Deadlift 5-5-5-5-5 reps

For time:
100 Wall-balls, Heavy

Endurance Club

30 Minute AMRAP of:
600m Run
12 Power Cleans
3 Rope Climbs
9 Push Press

Don’t forget we still have plenty of CrossFit Train Hoodies, T-shirts, and Tank-tops for sale!

WOD: 03/12/20

10 minute AMRAP of:
40 Double-unders
20 Sit-ups

Rest 5 minutes.

10 minute AMRAP of:
10 Burpees to a bar
10 Toes-to-Bar

WOD: 03/11/20

5 sets of:
2 Snatch + 1 Hang Snatch

22-16-10 reps for time of:
Dumbbell Snatch, 60/40-lbs.
Box Jump, 24”/20”

WOD: 03/10/20

25 minute AMRAP of:
50 Calorie Row
40 Push-ups
30 Kettlebell Swings, 70/53-lbs.
20 Handstand Push-ups

CrossFit Train daily Mobility and Extra Work has been revamped. Each day we provide 3-4 Stretches and/or Mobility drills and simple but effective Extra Work that focuses on skills and strengthening weaknesses. Posted daily to SugarWOD, ask your coaches for more information if needed.

WOD: 03/09/20

5 sets of:
2 Squat Cleans + 3 Front Squats

“Running Fran”
For time:
200m Run
21 Thrusters, 95/65-lbs.
21 Pull-ups
200m Run
15 Thrusters, 95/65-lbs.
15 Pull-ups
200m Run
9 Thrusters, 95/65-lbs.
9 Pull-ups

WOD: 03/08/20

30 minute AMRAP of:
200m Farmer’s Carry, 50/35-lbs.
40 Walking Lunges
20 Toes to Bar

WOD: 03/07/20

Intervals
:40 On, :20 Off

10 Minutes of: 
Odd: Max Cal Row
Even: Max DB Push Press

Rest 5 Min

10 Minutes of: 
Odd: Max DB Power Cleans
Even: Max Double-unders

*Score is total reps of each movement.