CrossFit Schedule

Please RSVP to attend classes

Thursday Oct 2

Friday Oct 3

Saturday Oct 4

Saturday Oct 4

Sunday Oct 5

Monday Oct 6

Monday Oct 6

Tuesday Oct 7

WODS

Thursday: 10/2/14

CrossFit:

Partner "Fran" (20min cap)

21-15-9:

Thrusters, alternating reps (partner holds at the top)

Pull ups, alternating reps, (partner hangs)

 

Just Results:

3 rounds:

21-15-9: 

  • Wall ball
  • Ring row

After each round: 1000m row

Read more...

Wednesday: 10/1/14

 

CrossFit:

10mins Skill: ring dip or ring push up

Power snatch: 2-2-2-2-2-2-2

W.O.D

21-15-9:

  • Power snatch
  • Ring dip or ring push ups

 

Just Results:

30-20-10: Cycles of, walk out push up into KBS 

After each set: Boardwalk run

Read more...

Tuesday: 9/30/14

CrossFit:
30min EMOM, 10 rounds:
1st min: 5 pull ups
2nd min: 7 deadlifts
3rd min: 9 HSPU, or 3 wall walks

Just Results:

10 rounds, :30 on, :30 off

  • Plank push up
  • Russian swings
  • Sit ups
  • Ring row
Read more...

Monday: 9/29/14

CrossFit:

Push press: 3-3-3-3-3-3-3

W.O.D

For time, 25min cap:

30-20-10: push press

500-1000-1500m row

 

Just Results:

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

  • DB strict press
  • Box jumps or step ups

After each round: 500m row

Read more...

Friday: 9/26/14

Crossfit: 

Skill: squat snatch, focus on holding bottom of OHS 

W.O.D

"Nancy"

5 rounds:

  • 400m run
  • 15 OHS (95/65)

 

Just Results:

30min AMRAP:

  • 400m run
  • 15 GTO
Read more...

Thursday: 9/25/14

Crossfit:

Strength: strict press, 3RM

Skill: handstand or HSPU

W.O.D

10min partner AMRAP:

10 cal row, alternating partners

As the partner "waits" he/she must hold a handstand or modification. If the person falls from the handstand the rower must add 3 calories to the row!

 

Just Results:

70-10: heavy rope

35-5: calories row

Read more...

Wednesday: 9/24/14

CrossFit:

Power clean: 5-5-5-5-5-5-5

3, 3min AMRAPs, 1min rest

  • 3 power cleans
  • 3 front squats
  • 3 burpee facing bars

Just Results:

CPC:

10-1: Curtis P

After each set: 10 burpee over bars

Read more...

Tuesday: 9/23/14

CrossFit:
10mins Skill: pull over
20mins: 1RM back squat

15min cap:

  • 21 burpee TTB
  • 21 back squat, 55% of 1RM
  • 15 burpee pull up
  • 15 back squat, 65% of 1RM
  • 9 burpee pull over
  • 9 back squat, 75% of 1RM

Then, if time is left, AMRAP through

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Pick Things Up and Put Them Down

I think we’re all pretty familiar with the infamous commercial for one big box gym where a buff, meathead of a man proclaims repeatedly that “he lifts things up and puts them down.” It’s a humorous marketing piece that aims to send a message to the public that they should aspire to be different. That they should be doing more in the gym than just picking things up (and that doing so could cause you to develop a physique reminiscent of a mack truck).

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News of Local Gym Hits the Nation

[dropcap2]I[/dropcap2]t’s a big day for us tomorrow at Carozza Fitness. Our TODAY Show segment on the benefits of strongman training for women is set to air at approximately 8:35 a.m. on NBC Channel 4.

We hope you will tune in to get a taste of what we’re about. There’s a good chance you’ll learn something new all while being entertained.

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Competition: It Does a Body Good

So here we are at the start of a new week, likely staring it down and wondering what it will hold. It’s as good a time as any to outline what you’d like to achieve.

Now, at this point, you’ve heard repeatedly from both me and Suzanne about the importance of setting goals. We realize, though, that constantly keeping your eye on the prize can be a daunting task. That’s why we want to encourage everyone – regardless of how successful they’ve been with their efforts to date – to start defining a series of mini-goals that will strategically add up to your ultimate success. Not only will this help keep your progress in perspective, but it will also help keep your focus fresh.

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It's your Gym, Make Sure it Fits

For the past several weeks, I have been using this blog to share with you ways that you can gauge your fitness capacity and take it to the next level. I’ve heard from quite a few of you about how you’ve found the tips to be helpful, so I hope you now understand why it’s so important to have a system in place to measure your progress (or lack thereof).

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Your Fresh Start- It's Here, Now

So, we’ve done it. We’ve unofficially said goodbye to the summer season. Like it or not, for most of us this past weekend was our last “hoorah,” as we bid adieu to BBQs, flip flops and flexibility in our schedules. Now it’s time to get back to some structure and back to routine (which I don’t think we should view as such a bad thing at all).

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The TODAY Show Comes to Stamford!

So we have some big news to share. News so big it makes me giddy just to write about it. After all, it’s not everyday that a national news program comes to the city of Stamford to cover a local fitness facility. A facility, I should mention, that is owned and operated by a city native who happens to be an entrepreneur with some very big dreams.

Read more...

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