4/7/22
WOD
"Stations!"
4 rounds: 1:00 ON/:10 Transition
-Wall-Balls
-Bike (Calories)
-Box Get Overs
-Slam Balls
-Rest
4/6/22
WOD
For time:
10-8-6-4-2 Bar Muscle-ups
20-18-16-14-12 Sit-ups
AES 200m Run
*Sit-ups AHAP
-GHD, Med-ball, DB, etc.
4/5/22
WOD
”CFT 2K Row”
For time:
Row 2000m
Accessory:
3 rounds for QUALITY:
Accumulate 5 Rope Climbs
Accumulate 20 Ring Dips
Check out our Facebook Group called “CrossFit Train Nutrition” for ideas, tips, recipes, and more about cooking and meal prep! Or see our facebook page for more info.
4/4/22
WOD
5 sets of:
Snatch Deadlift, 5 reps
21-15-9 reps for time of:
Right Arm DB Snatch
Left Arm DB Snatch
Strict Handstand Push-ups
*50/35-lb. DB
4/3/22
WOD
Rest Day
4/2/22
WOD
"Sisson"
AMRAP 20 minutes of:
Rope climb, 1 ascent
5 burpees
200-meter run
4/1/22
WOD
5 sets of:
Hang Power Clean, 5 reps
5 sets of:
Front Squat, 5 reps
Accessory:
3 rounds for QUALITY of:
Sang-bag Bear Hug x :45
DB Box Step-up x 20 reps
DO YOU WORKOUT REGULARLY BUT FEEL LIKE YOU’RE NOT IMPROVING?
DO YOU HAVE TROUBLE KNOWING WHAT FOODS YOU SHOULD BUY?
ARE YOU CONSTANTLY AT A LOSS FOR WHAT TO COOK?
DO YOU FEEL UNMOTIVATED TO EAT CLEAN?
DO YOU FIND IT DIFFICULT TO STICK TO A HEALTHY PLAN?
Nutrition doesn’t have to be confusing or frustrating.
That is why we are excited to launch our “CFT Nutrition” series. Instead of doing one-off challenges or difficult programs that are hard to stick with, we are going for a more long-term, habit-forming approach to healthy nutrition practices. Each month we will have a different “focus” where we provide content and information relevant to that topic.
In April our focus will be Cooking and Meal Prep. We want to make cooking at home as easy and fun as possible to encourage healthier meals.
Stay tuned for more info and let’s get excited to eat healthy!
3/31/22
WOD
20 minute AMRAP w/partner:
5 Pull-ups
10 Push-ups
15 Air Squats
*while partner Holds:
-Dead Hang
-Planks
-Squat Hold
Do you workout regularly but feel like you’re not improving?
Do you have trouble knowing what foods you should buy?
Are you constantly at a loss for what to cook?
Do you feel unmotivated to eat clean?
Do you find it difficult to stick to a healthy plan?
Nutrition doesn’t have to be confusing or frustrating.
That is why we are excited to launch our “CFT Nutrition” series. Instead of doing one-off challenges or difficult programs that are hard to stick with, we are going for a more long-term, habit-forming approach to healthy nutrition practices. Each month we will have a different “focus” where we provide content and information relevant to that topic.
In April our focus will be Cooking and Meal Prep. We want to make cooking at home as easy and fun as possible to encourage healthier meals.
Stay tuned for more info and let’s get excited to eat healthy!
3/30/22
WOD
7 sets for load of:
3 Snatch Deadlifts
3 Hang Power Snatch
3 Hang Squat Snatch
3 Overhead Squats
5 minute AMRAP of:
Ring Muscle-ups
- Rest 3 minutes -
5 minute AMRAP of:
Rope Climbs
Please join us in welcoming the newest member of the CrossFit Train Family!
Baby Girl Eason will be arriving in August and we invite EVERYONE to the Eason Baby Shower!
When: Saturday April 30th at 6pm
Where: CrossFit Train, 1780 SW 3rd Street, Suite 110
What: BBQ (burgers and hotdogs) provided. Feel free to bring side dishes or food to grill!
Gifts: Registered at Amazon.com. Search for “Derek Eason”
Gift cards are also welcome (Rogue, Amazon, etc.)
Raffle: Bring a pack of diapers or baby wipes and get entered into a raffle to win a gift bag!
3/29/22
WOD
Five rounds for time of:
Row 500m
Rest 3 minutes