HavocFIT September 19th – 23rd

SPECIAL ALERT: Two weeks for FREE of our 9 AM class! See you there! Available to all new members! Grab a friend and come get fit!

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!

Monday September 19th

• 1. Stretch

• 2. Warm up: 100 FT Bear Crawl, 10 Back extensions, 10 Sit ups

• 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. As many Rounds as possible in 8 minutes:

(Increase by one rep each round)

Burpee

Kettlebell Swing

Rest Two minutes:

Then Row 500 meters

• 5. Cool Down Stretch / Foam Roll

Tuesday September 20th:

• 1. Stretch

• 2. Warm up: 100 Ft High Skips, 100 Ft Backwards run

• 3. Every minute on the minute for 12 minutes:

1st Minute: Sit ups (20 Seconds of max reps)

2nd Minute: Mountain Climbers (20 Seconds of max reps)

• 4. 10 Rounds For Time:

1 Wall climb

2 Jumping Lunges (2 per leg)

4 Ball Slams

• 5. Cool Down Stretch / Foam Roll

Wednesday September 21st

• 1. Stretch

• 2. Warm up: 5 Push ups, 10 High Jump and land in a squat, 5 Push ups

• 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. As many Rounds as possible in 14 minutes:

100 Single Unders

10 Sit ups

10 Push ups (can elevate on a box/bar on rack)

10 Step ups (5 per leg)

• 5. Cool Down Stretch / Foam Roll

Thursday September 22nd

• 1. Stretch

• 2. Warm up: 10 Jumping lunges, 10 sit ups, 10 Mountain Climbers

• 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.  Workout By in:

600 Meter Row

Then 3 Rounds for Time:

6 Ab Wheel Roll outs

6 Burpee Broad Jumps

• 5. Cool Down Stretch / Foam Roll

Friday September 23rd

• 1. Stretch

• 2. Warm up: 20 Burpees

• 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. As many Rounds as possible in 10 minutes:

50 Ft Sprint

5 Wallballs

50 Ft Sprint

5 Hanging Knee Raises

• 5. Cool Down Stretch / Foam Roll