Hero WOD Saturday

The gym is closed until further notice. We will continue posting daily workouts complete with warm ups, workout briefings, movement demos, and cool downs so stay tuned!

Check out our YouTube channel!

11/21/20

Train At Home

Warm-up:
Run 400m
Then,
2 rounds of:
10 DB Deadlift, R/L
10 DB Russian Swing, R/L
10 DB Squats, R/L

Workout Prep:
2 sets of:
3 Hang Cleans, R/L
3 Burpees
3 Cleans, R/L
3 Burpees 

HERO Workout:
"Helton"
Three rounds for time of:
Run 800 meters
Single Dumbbell squat clean, 30 reps
30 Burpees

Accessory:
Single Dumbbell Floor Press
5 sets of 10-15 each arm

Derek Eason
Pressin’ It

The gym is closed until further notice. We will continue posting daily workouts complete with warm ups, workout briefings, movement demos, and cool downs so stay tuned!

Check out our YouTube Channel!

11/20/20

Train At Home

Warm-up:
10-8-6-4 of:
Cossack Squat
Pike Push-up

Strength: 
Every 1:30 for 7 sets:
Goblet Lunge, 14-18 reps

Workout Prep:
2 sets of:
3 Push Press, each arm
3 Push-ups

Workout: 
22-20-18-16-14 reps for time of:
Push Press
Push-up

Cool Down:
10 minutes of:
:30 Pec-Wall Stretch/side
:30 Downward Dog on the Wall
1:00 Samson Lunge

Derek Eason
CrossFit Train “At Home”

ANNOUNCEMENT:

THE GYM WILL BE CLOSED STARTING WEDNESDAY NOVEMBER 18TH IN ACCORDANCE WITH THE LATEST MANDATE FROM THE GOVERNOR. 

For our daily “At Home” workouts we will be posting warm ups, workout briefings, movement demos, and cool downs to our blog and YouTube channel.

11/19/20

Train At Home

Warm-up:

5:00 of:
10 Lunges
5 Plank Burpees
5 Dumbbell Deadlifts, each arm

Workout Prep:

2 sets of:
5 Rows, each arm
5 Snatches, each arm

Workout:

Tabata Jumping Lunges
Rest 2 minutes
Tabata Right Arm Row
Rest 2 minutes
Tabata Right Arm Snatch
Rest 2 minutes
Tabata Left Arm Row
Rest 2 minutes
Tabata Left Arm Snatch

Cash out:

5 sets of:
:30 Plank
:30 Alternating between Right and Left Side Planks
:30 Rest

Derek Eason
GYM CLOSED

Announcement:

The gym will be closed starting Wednesday November 18th in accordance with the latest mandate from the Governor. 

If you signed up for equipment you may come to the gym to collect it during the designated time slots on Wednesday.

Dumbbell Pick Up Times:
Wednesday, Nov. 18th

9:30am - 11am

5pm - 6pm

*If you cannot make either of these times please email Derek at derek.crossfittrain@gmail.com

We will be programming daily workouts for everyone to do at home as well as posting videos of briefings, movement demos and warm ups on the blog and our YouTube channel! Thank you for your patience and understanding!

11/18/20

Train At Home

Warm-up:

3 sets of:
50 Single-unders
25 Plank Heel Taps
10 Air Squats

Strength:

Single Dumbbell Press
10 sets of 5-10 reps each arm

Workout Prep:

3 Rounds:
3 Hang Clean Thrusters, each arm
3 Strict Burpees

Workout:

15 minute AMRAP of:
10 Hang Clean Thruster, Right Arm
5 Strict Burpees, jumping over the DB
10 Hang Clean Thruster, Left Arm
5 Strict Burpees, jumping over the DB

Cool Down:

3 sets of:
5 Tempo Goblet Squats, 3 seconds down, 3 seconds at the bottom
:30 Pigeon Right Leg
:30 Pigeon Left Leg
:30 Downward Dog

Derek Eason
DB/KB Pick Up

Announcement:

The gym will be closed starting Wednesday November 18th in accordance with the latest mandate from the Governor. 

DUMBBELL Sign Up:

Each member is allowed to sign up to request a dumbbell/kettlebell and a jump rope only if they do not already have gym equipment at home.

The Deadline for sign up (in person or by email) is Tuesday at 6:30PM. Equipment will be distributed on wednesday.


Please Note:

  • You may sign up to request a dumbbell ONLY if you do not already have gym equipment at home.

  • You may not get the weight you sign up for, we will determine who gets which weight in order to keep it as fair as possible.

  • We will not be giving out equipment to those who did not sign up for it.

*If you are unable to sign up at the gym, please email Derek at derek.crossfittrain@gmail.com with your weight preference by Tuesday at 6:30pm.

Dumbbell Pick up Times:
Wednesday Nov. 18

9:30am - 11am

5pm - 6pm

*If you cannot make either of these times please email Derek at derek.crossfittrain@gmail.com

We will be programming daily workouts for everyone to do at home as well as posting videos of briefings, movement demos and warm ups on the blog and our YouTube channel! Thank you for your patience and understanding!

11/17/20

WOD

Every 2:00 for 6 sets:
Front Squat, 2 reps
12 Toes to Bar

12 minute AMRAP of:
12 Wall-balls
12 Box Jumps
12 Med-ball Cleans
12 Box Jumps

*20/14-lbs. And 24”/20”

Train At Home

24 minute AMRAP of:
12 Object Thrusters
12 Box Jumps/Step-ups
12 Toes-to-Target
12 Box Jumps/Step-ups

Derek Eason
Dumbbell Sign Up

Announcement:

The gym will be closed starting Wednesday November 18th in accordance with the latest mandate from the Governor. 

DUMBBELL Sign Up:

EACH MEMBER IS ALLOWED TO SIGN UP TO REQUEST A DUMBBELL/KETTLEBELL AND A JUMP ROPE ONLY IF THEY DO NOT ALREADY HAVE GYM EQUIPMENT AT HOME.

THE DEADLINE FOR SIGN UP (IN PERSON OR BY EMAIL) IS TUESDAY AT 6:30PM. EQUIPMENT WILL BE DISTRIBUTED ON WEDNESDAY.

You may sign up to request a dumbbell ONLY if you do not already have gym equipment at home. On the sign up sheet you may indicate your weight preference but ultimately the decision will be made by us in order to keep it as fair as possible. We will not be giving out equipment to those who did not sign up for it.

*If you are unable to sign up at the gym, please email Derek at derek.crossfittrain@gmail.com with your weight preference.

We will be programming daily workouts for everyone to do at home as well as posting videos of briefings, movement demos and warm ups on the blog and our YouTube channel! Thank you for your patience and understanding!

11/16/20

WOD

Every 8:00 for 5 sets:
3 Rope Climbs
9 Power Cleans, 165/115-lbs.
27/18 Calorie Row

Train At Home

Every 8:00 for 5 sets:
9 Weighted Sit-ups
9 Object Cleans
400m Run

Derek Eason
Free Injury Prevention Clinic

11/14/20

WOD

“Ricky”
With a Partner, complete as many rounds as possible in 30 minutes of:
10 Pull-ups
10 Heavy Dumbbell Deadlifts
8 Push-press, 135/95-lbs

*you go, I go. 

Train At Home

20 Minute AMRAP:
10 Push-ups
10 Heavy Object Deadlifts
16 Goblet Squats

Derek Eason
Cleans

11/13/20

WOD

10 sets of:
1 Power Clean
1 Squat Clean
1 Hang Power Clean
1 Hang Squat Clean

Then,
Accumulate 30 Handstand Push-ups
Accumulate 30 Ring Dips

Train At Home

10 Rounds for Time:
5 Object Cleans
5 Pike Handstand Push-ups
5 Chair Dips

Derek Eason
Injury Prevention and Rehab

DO YOU HAVE PROBLEM AREAS IN STRENGTH AND FLEXIBILITY AND YOU AREN’T SEEING ANY IMPROVEMENT?

DO YOU HAVE RESTRICTED MOTION IN YOUR LIFTS?

DO YOU SUFFER FROM INJURIES OR ARE WORRIED ABOUT GETTING INJURED?

If you answered YES to any of these questions, come check out our NEW FREE WORKSHOP: 

REHAB AND INJURY PREVENTION FOR CROSSFIT

This workshop is led by Jordan, a Personal Trainer and Wellness Coach, who specializes in injury recovery and prevention. During each 45 minute workshop we will target two key areas that impact most CrossFitters: back pain management, and shoulder and joint health.

This workshop is designed to be a supplement to your current CrossFit classes. No matter what level you are at, this workshop is designed to increase performance and decrease risk of injury. We will focus on creating healthy movement patterns to decrease low back pain and keep you moving for years to come.

This rehab workshop is like a vitamin. It is supplemental to your existing CrossFit class. It nourishes your body and gives your fitness diet what it needs to progress. Grab a friend, grab a mask, and come check it out!

Click here to sign up!

For more information email Jordan.Lee.iverson@gmail.com. Classes are limited to 10 people so reserve your spot now!

11/12/20

WOD

20 minute AMRAP of:
5 Strict Toes to Bar
10 Deadlifts, 135/95-lbs.
15 Box Step-ups, 30”/24”
Rest 1:00

Train At Home

20 minute AMRAP of:
5 Toes-to-Target
10 Object Deadlifts
15 Step-ups, high
Rest 1:00

Derek Eason