Programming provided by StepUp Training
Please login to your Zen Planner Member app to view daily WODs and leaderboard! *Forgot your password? Email [email protected] or stop by the front desk... Read More
Friday, Sept 30, 2022
STRENGTH 5×3 Back Squat @ 87% 1RM CONDITIONING “Pumpkin Pie”FULL SEND FRIDAY!!! 50 Power Snatches (95/65)100’ Overhead Walking Lunge (95/65) FINISHER 3 Sets in 9:0015 Candlesticks
Thursday, Sept 29, 2022
CrossFit Hero WOD “Zeus”3 Rounds For Time30 Wall Ball Shots (20/14 lb)30 Sumo Deadlift High-Pull (75/55 lb)30 Box Jump (20 in)30 Push Presses (75/55 lb)30... Read More
Wednesday, Sept 28, 2022
STRENGTH Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4, 65%, 70%, 75%, 75%, 80% CONDITIONING “Lemon Meringue Pie”3 Rounds:... Read More
Tuesday, Sept 27, 2022
SKILL Bar MU Endurance / Technique and Practice50% Max Bar MU then right into 1:00 max Box Bar Muscle Ups — rest 2 minutes —40%... Read More
Monday, Sept 26, 2022
STRENGTH 5×3 Front Squat @ 92% 1RM Front Squat CONDITIONING “Key Lime Pie”AMRAP 10 Minutes10 Kettlebell Swings (53/35)10 Box Jumps (24”/20”) ~ score rounds +... Read More
Friday, Sept 23, 2022
STRENGTH Power Snatch and Power C&J EMOMOn the Minute for 10:00:Power Snatch 5×1 @ 75% 1RM Directly into:Power Clean & Jerk 5×1 @ 75% 1RM... Read More
Thursday, Sept 22, 2022
STRENGTH Deadlift 5-4-3-2-1, @ 50%, 60%, 70%, 80%, 90% CONDITIONING CrossFit Benchmark WOD “Betty”5 Rounds for time:12 Push Press (135/95)20 Box Jumps (24/20)
Wednesday, Sept 21, 2022
STRENGTH 5×3 Front Squat @ 89% 1RM Front Squat CONDITIONING “Rotweiller”For time:50 Wall Balls (20/14) (10’) [*Rx+ for ladies 10′ target]200ft Front Rack Dumbbell Lunge... Read More
Tuesday, Sept 20, 2022
BAR MU ENDURANCE/TECHNIQUE 4 sets90 second AMRAP10 Burpee Box Jump Overs (24/20)Max Bar Muscle Ups in remaining time– rest 90 seconds between sets- CONDITIONING “German... Read More