CrossFit Schedule

Please RSVP to attend classes

Sunday Oct 26

Monday Oct 27

Tuesday Oct 28

Wednesday Oct 29

Wednesday Oct 29

Thursday Oct 30

WODS

Saturday: 10/25/14

Warm-up/Mobility (before class): 15 min

  • 800m Run
  • Foam roam roll

Partner WOD

  • Team 400m keg carry
  • Team 200 calorie row (switching every minute)
  • Team 400m keg carry 

Keg Carry Video: Click

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Friday: 10/23/14

CrossFit:

Power snatch: 1-1-1-1-1-1-1

W.O.D

21-18-15-12-9-6-3:

  • Power snatch (95/65)
  • Burpee over bar

 

Just Results:

5 rounds:

  • 9 hang power snatch
  • 15 burpees
  • 21 Russian swings 
  • 400m run
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Thursday: 10/23/14

CrossFit:

20mins skill: kipping (into pull up or muscle up)

W.O.D

Partner "Karen", 20min cap:

  • 150 wall ball over the cage, each

 

Just Results:

30min partner AMRAP:

  • 30 partner wall ball
  • 30 partner ring rows
  • 400m partner run
Read more...

Wednesday 10/22/14

CrossFit:

 20mins:1RM clean and jerk 

W.O.D

Team triple "Grace"

15min cap

Teams of 3, one bar.

90 clean and jerks (135/95)

 

Just Results:

21-15-9:

GTO 

Burpee over bar

After each set: 800m run 

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Tuesday: 10/21/14

CrossFit:

15mins skill: rope climb

W.O.D

Power sets, 2 mins each, 5 rounds:

  • 1 rope climb
  • 10 front squats
  • Max burpees

 

Just Results:

10 rounds:

  • 10 goblet squats
  • 10 burpees
  • 10 ring row

 Bonus: 100 calories row

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Monday 10/20/14

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

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Week 10/20/14

Monday, 10/20/14:

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

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10/18/14

W.O.D

21-18-15-12-9-6-3:

Push press

Box jump

Before each set: 400m run

Buy out: 400m run

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Pages

Staying on track this Summer

I am currently in the car driving to South Carolina, shouldn’t take too long right? I think it’s only 15 hours or so. Aside from the destination the reason I’m referencing my upcoming vacation is because this is the time of year so many of us take vacations. The question is how do we maintain our fitness levels and keep ourselves healthy while removed from our most comfortable environments? Trying to find the time and more importantly the motivation to work out on your vacation is a challenge. Then there is the temptation to break your healthy eating habits and over indulge.

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Beat the heat while you eat!


We’ve had some scorcher days over the past few weeks, haven’t we? Have no fear, I’m psyched to let you know that believe it or not, there are options other than the pool, the beach or AC that will help you beat the heat this summer by cooling your body temperature from the inside out.

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The Truth about Alcohol

Wahoo! It’s the summertime and you’re going to more parties, hosting more bbqs, attending more weddings and just enjoying the sunny weather outdoors. And with that, you’re most likely enjoying a few more laughs…oh yea, and more cocktails, beers, or glasses of wine as well (is anyone opting for more water?!). And even though you may not understand how alcohol affects your overall health, the truth of the matter is alcohol has no positive health qualities. I know, I know…please try your best not to roll your eyes at me!

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Tough It Out....


So I’m enthused to announce that I signed up for the Tough Mudder yesterday! I’m extremely excited and have to honestly admit a bit scared. I think the course is quite intense and I’ve heard at the end – well you have to go through let’s say an electric zap to finish…….what!?!? Put aside all the fear I may have, I’m totally up for this challenge. The grueling 10-12 mile course, thousands of people competing against each other and the course is going to be an incredible feeling. I can just picture it! Going into this being a part of the Carozza Fitness team is going to be NUTS!!! Pushing each other, working together and doing something we never thought we could is going to be an exciting, terrifying, and an exhilarating bonding experience. If you haven’t already signed up well….you know what to do now.

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What's on my fork?

The most frequently asked question I have been getting lately is “What do you eat?” So, I’m happy to share with you some of my very favorite (and very clean) meal ideas along with some recipes. Please know, these are just some ideas and my goal is to be able help add more variety to your meals. I am lucky that I don’t have any food allergies or sensitivities. Sometimes I find myself eating the same lunch a few days out of the week or make the same snack 2 weeks in a row, which is not ideal, but I am human and have been on the on-the-go routine this past month…or past two months…The good news is that I recognize the need for variety and change it up immediately.

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