Announcement:
No Endurance Class this week. Friday at 5:30pm we will be having regular class.

Get a Free Shirt!

We are asking our members to help get the word out about CrossFit Train. If you do all 3 of the following you will get a Free CrossFit Train T-shirt!

1. Repost all 4 of our special “promo” posts (watch for them on these days: 10/4, 10/12, 10/20, 10/28)

2. Share all 4 of our special “promo” posts to your story

3. Make 1 “original” gym post of your own and tag the gym

Have fun, be creative, and get the word out. The more the merrier!

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10/20/21

WOD

3 Muscle Snatch + 2 Power Snatches + Overhead Squat

5 Rounds For Time:
500m Row
15 Overhead Squats (95/65#)

Announcement:

The 2022 Season kicks off with the first CrossFit sanctioned event: CrossFit Lift Move Work. 

This is a virtual event taking place in gyms across the world on the weekend of October 21-25. We will be doing this event as a gym on Friday, October 22nd. You may register online if you choose, or simply show up for class.

This event is made up of 3 components all of which will be conducted within class.

The class schedule will run as normal that day with the exception of 5:30pm being a regular class instead of Endurance class.

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10/19/21

WOD

For Time:
3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups

10/18/21

WOD

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2

* Record heaviest load lifted in each movement

10/17/21

WOD

Rest Day

10/16/21

WOD

“Jack” with a Partner:

Complete as many rounds as possible in 25 minutes of:
10 Dumbbell Push press
10 KB Swings
10 Box jumps, 24”/20”

*You do a round, I do a round.

THE ANNUAL CROSSFIT TRAIN OPEN HOUSE IS THIS SATURDAY!

TELL YOUR FRIENDS THEY CAN SIGN UP TO TRY OUT A FREE CLASS AT 9AM OR SIMPLY SHOW UP BETWEEN 10AM AND 11AM TO TOUR THE FACILITY!

9AM FREE TRIAL CLASS FOR NON-MEMBERS, NORMAL CLASS FOR MEMBERS
10-11AM OPEN HOUSE - ENJOY REFRESHMENTS, TOUR THE GYM, MEET THE COACHES

TO SIGN UP FOR THE FREE CLASS EMAIL US AT DEREK.CROSSFITTRAIN@GMAIL.COM

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10/15/21

WOD

10 sets of 3 reps for Load:
Overhead Squat

Accessory:
3 Sets:
10 Snatch Grip Push Presses
10 Seated Sots Presses

THE ANNUAL CROSSFIT TRAIN OPEN HOUSE IS THIS SATURDAY!

TELL YOUR FRIENDS THEY CAN SIGN UP TO TRY OUT A FREE CLASS AT 9AM OR SIMPLY SHOW UP BETWEEN 10AM AND 11AM TO TOUR THE FACILITY!

9AM FREE TRIAL CLASS FOR NON-MEMBERS, NORMAL CLASS FOR MEMBERS
10-11AM OPEN HOUSE - ENJOY REFRESHMENTS, TOUR THE GYM, MEET THE COACHES

TO SIGN UP FOR THE FREE CLASS EMAIL US AT DEREK.CROSSFITTRAIN@GMAIL.COM

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10/14/21

WOD

5 Rounds For Time:
20 DB Weighted Sit-ups
400m Run

THE ANNUAL CROSSFIT TRAIN OPEN HOUSE IS THIS SATURDAY!

TELL YOUR FRIENDS THEY CAN SIGN UP TO TRY OUT A FREE CLASS AT 9AM OR SIMPLY SHOW UP BETWEEN 10AM AND 11AM TO TOUR THE FACILITY!

9AM FREE TRIAL CLASS FOR NON-MEMBERS, NORMAL CLASS FOR MEMBERS
10-11AM OPEN HOUSE - ENJOY REFRESHMENTS, TOUR THE GYM, MEET THE COACHES

TO SIGN UP FOR THE FREE CLASS EMAIL US AT DEREK.CROSSFITTRAIN@GMAIL.COM

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10/13/21

WOD

For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
*Row until you accumulate 2000m

Get a Free Shirt!

We are asking our members to help get the word out about CrossFit Train. If you do all 3 of the following you will get a Free CrossFit Train T-shirt!

1. Repost all 4 of our special “promo” posts (watch for them on these days: 10/4, 10/12, 10/20, 10/28)

2. Share all 4 of our special “promo” posts to your story

3. Make 1 “original” gym post of your own and tag the gym

Have fun, be creative, and get the word out. The more the merrier!

10/12/21

WOD

7 Sets For Load:
1 Snatch

For Time:
60 Toes-to-Bars
* Starting at 0:00, perform 12 burpees at the start of each minute
* Time Cap = 10:00

The annual CrossFit Train Open House is this Saturday!

Tell your friends they can sign up to try out a free class at 9am or simply show up between 10am and 11am to tour the facility!

9AM Free Trial Class for non-members, normal class for members
10-11AM Open House - enjoy refreshments, tour the gym, meet the coaches

To sign up for the free class email us at derek.crossfittrain@gmail.com

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10/11/21

WOD

10 minutes to build up to a heavy set of 1 hang squat clean

12 minute AMRAP of:
6 Muscle-ups
6 Clean and Jerks, 135/95-lbs.

*Ring or Bar Muscle-ups