Double-Under Wonder

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 AND STAY FIT!

Check out our YouTube channel!

11/24/20

Train At Home

Warm-up:
5 sets of:
50 Single-unders
5 Single Arm Russian Swings, each arm
5 Hang Power Cleans, each arm
5 Push Press, each arm

Workout Prep:
2 sets of:
3 Hang Clean and Jerks, each arm
21 Double-unders

Workout:
21-15-9 reps for time of:
Hang Clean and Jerk, Left Arm
Hang Clean and Jerk, Right Arm
Double-unders x 3

Rest 1:1

15-12-9 reps for time of:
Hang Clean and Jerk, Left Arm
Hang Clean and Jerk, Right Arm
Double-unders x 3

Rest 1:1

12-9-6 reps for time of:
Hang Clean and Jerk, Left Arm
Hang Clean and Jerk, Right Arm
Double-unders x 3

Cash Out:
5 sets of:
30 Plank Heel Taps
10 Weighted Sit-ups
*Rest as needed between sets

Derek Eason
The Turkish Get-Up

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 and stay fit!

Check out our YouTube channel!

11/23/20

Train At Home

Warm-up:
1:00 Single-unders
5 DB Push Press, each arm
1:00 Single-unders
5 DB Front Rack Lunges, each arm
1:00 Single-unders
5 OH Lunges, each arm

Strength:
Turkish Get-up
7 sets of 3 reps/arm

(if DB is too heavy then
7 sets of 5 OHL/arm)

Workout Prep:
2 sets of:
4 Power Cleans, each arm
4 Lunges, each arm
8 Sit-ups

Workout:
20 minute AMRAP of:
20 Power Clean, R
20 Sit-ups
20 Power Clean, L
20 Air Squats
20 Lunges, R
20 Push-ups
20 Lunges, L

Cool Down:
3 sets of:
1:00 Full Squat hold with Twists
1:00 D-dog on the Wall
1:00 Alternating Deep Lunges

Derek Eason
Rest Day

11/22/20

Train At Home

Rest Day

Go for a 30 minute walk. Grab a friend (human or non-human), bundle up, and just start walking. This is a great recovery day activity, especially if you have sore muscles.

Or you can always make up a WOD you’ve missed. You can find past workout briefings on the blog and our YouTube channel!

Derek Eason
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