Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: Handstand or plank hold xContinue reading “WOD Tuesday June 7th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Gymnastics Club: June 7th/ 9th
Tuesday June 7th: Warm up: 2 Rounds: 10 hang to active, 10 V-ups, 10 Pass through Skill/Strength: 5 x 10 Pike ups on rower EMOTM for 10 min: 5 Toes to bar Workout: “Cindy” AMRAP in 20 minutes: 5 pull ups 10 push ups 15 air squats Thursday June 9th: Warm up: 3 Rounds: 5Continue reading “Gymnastics Club: June 7th/ 9th”
Havoc Fit: June 6th/8th/10th
Monday June 6th: 1. Warm up / Stretch 2. Every minute on the minute for 10 minutes: 1st minute: 3-5 Bulgarian Split Squats (per leg) 2nd minute: 5-8 Ring Rows 3. 8 Rounds for time: 4 Medicine Ball Thrusters 8 Sit ups w/ medicine ball 100 Meter Row 4. Cool Down Stretch / Foam RollContinue reading “Havoc Fit: June 6th/8th/10th”
WOD Monday June 6th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 500 meter row / 10Continue reading “WOD Monday June 6th”
Summer 2016 Strength cycle
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”
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”
CrossFit Havoc 