Our NEW BootCamp and Beginners CrossFit Class is here!
Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT!
FYI: No HavocFIT on Monday September 5th! Join us at 9:00 a.m. for a Partner WOD!!
Tuesday September 6th
- 1. Stretch
- 2. Warm up: 2 Rounds: 2 Wall Walks, 10 Back extensions, 10 Air Squats
- 3. Every minute on the minute for 12 Minutes:
1st Minute: Back Squat w/ empty bar (20 sec of max reps)
2nd Minute: Strict Press w/ empty bar (20 sec of max reps)
- 4. 5 Rounds for time:
200 Meter Row
10 Dumbbell Thrusters
20 FT of Dumbbell Bear Crawl
10 Russian Twist w/ one dumbbell
20 FT of Dumbbell Bear Crawl
- 5. Cool Down Stretch / Foam Roll
Wednesday September 7th
- 1. Stretch
- 2. Warm up: 20 Burpees
- 3. Every minute on the minute for 12 minutes:
1st Minute: Wallballs (20 Seconds of max reps)
2nd Minute: Medicine Ball Burpees (20 Seconds of max reps)
- 4. 2 Rounds of:
10 Ab wheel Roll outs
10 V-Ups
Then 4 Rounds:
100 FT Farmers Carry w/ Kettlebells
10 Kettlebell Swings w/ Right Arm
10 Kettlebell Swings w/ Left Arm
- 6. Cool Down Stretch / Foam Roll
Thursday September 8th
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 Sec Plank, 8 Tuck Jumps
- 3. Every minute on the minute for 12 minutes:
1st Minute: Single Unders (20 sec max reps)
2nd Minute: Ring Push ups (20 Sec max reps)
- 4. Tabata: Air Squats
(8 cycles: 20 sec on/ 10 sec off)
- 5. For Time: 2000 Meter Row
- 6. Cool Down Stretch / Foam Roll
Friday September 9th
- 1. Stretch
- 2. Warm up: 100 Ft Bear Crawl, 50 Jumping Jacks
- 3. Every minute on the minute for 12 minutes:
1st: Ball Slams (20 sec of max reps)
2nd: Pull ups (20 sec of max reps)
- 4. For Time:
50 Lunges
50 Jumping Pull ups
50 Lateral Bench Jumps
50 Dumbbell Push Press
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 