Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) Front squat: 5 x 2 @ 80% Power clean: 8 x 2 @ 80% Week 2 Back squat: 5 x 4 @ 80% Push press + Jerk:Continue reading “Summer 2016 Strength cycle”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday June 3rd
Remember! The gym will be closed Saturday for the Ed Coan workshop! Events coming up: This Saturday June 4th: Ed Coan Powerlifting Workshop from 8:30 a.m. – 4:00 p.m.! (the gym will be closed to host this event.) Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at theContinue reading “WOD Friday June 3rd”
WOD Thursday June 2nd
KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for ages 4-8 and 6pm for ages 9-13! Let the fun begin! Events coming up: This Saturday June 4th: Ed Coan Powerlifting Workshop from 8:30 a.m. – 4:00 p.m.! (the gym will be closed to host this event.) Saturday June 11th: Head over toContinue reading “WOD Thursday June 2nd”
WOD Wednesday June 1st
Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members. Today is the First HavocFIT class!Continue reading “WOD Wednesday June 1st”
WOD Tuesday May 31st
Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub Starts TONIGHT! $50.00 per child for one month of classes. 5pm forContinue reading “WOD Tuesday May 31st”
HavocFIT: June 1st/3rd
This is the first week of HavocFIT! Super excited for this new class! Lets get fit!!! See you at 9:00 a.m.! Wednesday June 1st: 1. Warm up: Group stretch and warm up 2. Every minute on the minute for 10 minutes: 1st minute: 15-30 Sec Ab Plank on GHD 2nd minute: 15-30 Sec Back extensionContinue reading “HavocFIT: June 1st/3rd”
Gymnastics Club: May 31st/June 2nd
Tuesday May 31st: Warm up: 2 Rounds: Run 200 meters, 30 sec plank, 30 sec HS hold Skill/Strength: 5 x Max ring hold EMOTM for 10 minutes: 5 Dips Workout: AMRAP in 12 minutes of: 30 Double Unders 20 Shoulder Taps 10 GHD sit ups Thursday June 2nd: Warm up: Partner 6 minutes fun Skill/Strength:Continue reading “Gymnastics Club: May 31st/June 2nd”
WOD Monday May 30th
Events coming up! Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Course June 18th and 19th. We will be having only two classes today. 9 a.m. and 12 p.m.
WOD Friday May 27th
Lots of Events coming up! Monday is Memorial Day! We will be having only two classes that day. 9 a.m. and 12 p.m. Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH! USAW Sports Performance Course June 18thContinue reading “WOD Friday May 27th”
WOD Thursday May 26th
Lots of Events coming up! Monday is Memorial Day! We will be having only two classes that day. 9 a.m. and 12 p.m. Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH! USAW Sports Performance Course June 18thContinue reading “WOD Thursday May 26th”
CrossFit Havoc 