Friday 10/31

Fitness - 

A1. Bench Press x 6.4.2.6.4.2

Rest 30 sec

A2. Strict pull ups x 5 reps x 6 sets

Rest 30 sec

+

For time:
Run 400 meters
30 pull-ups
Run 200 meters
50 push-ups
Run 200 meters
30 ab mat sit-ups
Run 400 meters
50 squats

Performance - 

A1. Bench Press x 6.4.2.6.4.2

Rest 30 sec. 

A2. Muscle ups x 3 ub x 6 sets

Rest 30 sec

+

For time:
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 ab mat sit-ups
Run 400 meters
50 squats

Thursday 10/30

We are looking into adding a few new services to RedZone! There will be sign up sheets on the front desk to let us know if anyone would be interested in some new classes. 

One new service we are looking into is the addition of a spin class. Once we know how many people would be interested then we will establish times and number of classes.

Another new service is the addition of a martial arts/ self defense class. Same thing, once we get an idea of how many people we have interested we will establish times. 

Fitness
Strength
A1.  Single arm db thruster 
4 sets x 5 each arm 
Rest 1 minute 
A2. Farmers walk 
There and back on turf
4 sets building each set
Rest 1 minute 

Wod
All at 80% pace 
5 minute amrap 
10 ohs (75/55)
10 burpees 
10 knee to elbows 

3 minute rest 

5 minute amrap
200 meter row 
14 kb swings 53/35
21 abmat sit ups 

Performance
Strength
A1.  Single arm db thruster 
4 sets x 5 each arm 
Rest 1 minute 
A2. Farmers walk 
There and back on turf
4 sets building each set
Rest 1 minute 

Wod

All at 80% pace 
5 minute amrap 
10 power snatch @95/65
10 burpees 
10 toe to bars

3 minute rest

5 minute amrap
7 cal ab 
14 kb swings 70/53
21 abmat sit ups 

Wednesday 10/29

We are looking into adding a few new services to RedZone! There will be sign up sheets on the front desk to let us know if anyone would be interested in some new classes. 

One new service we are looking into is the addition of a spin class. Once we know how many people would be interested then we will establish times and number of classes.

Another new service is the addition of a martial arts/ self defense class. Same thing, once we get an idea of how many people we have interested we will establish times. 

Fitness 
Strength 
A1. Hang power clean 
3 sets x 5 reps * building each set focusing on form 

A2.  TGU 
3 sets x 2 each arm 

Wod
For time 
21-15-9
Dead lifts(165/105)
Box jumps with step down (24/20)

Performance 
Strength 
A1.  Power clean 
3 sets x 8 reps 
* reps are done as single reps, no tng. start first set around 70-75% and build from there 

A2. TGU 
3 sets x 2 each arm

Wod
For time 
21-15-9 
Dead lifts (225/155)
Hspu 

Tuesday 10/28

Fitness
Strength-
A1. Seated db shoulder press 
4 sets x 10 reps 
A2. Plank holds 
4 sets x 1 minute 
A3. Dbu 
4 set x 1 minute amrap 

Wod-
For time: 
5 sets x 20 wall balls 
Rx=all sets must be unbroken 


Performance
Strength-
A1. Strict press
4 sets x 6 reps 
A2. FLR holds
4 sets x 45 seconds 
A3. Dbu
4 sets x max ub (1 attempt per set unless under 15 reps, then do second attempt in that set)

Wod -
5 rounds for time 
20 wall balls 
10 ctb pull ups 

Rx= wall balls must be done unbroken 

Monday 10/27

Fitness
Strength- 
A.  Front squat 
5 sets x 3 reps @60-70%
B. single leg Kb dead lifts 
3 sets x 6 each leg 

Wod-
12 minute amrap
3,6,9,12,15,18,21........ 
Medball ovhd walking lunges (20/14)
Hr push ups 

Performance
Strength- 
A. Front squat 
Build to 1 rm in 8 minutes 
B. good mornings 3 sets x 5 reps 

Wod- 
12 minute amrap 
3,6,9,12,15,18,21......
Ovhd walking lunges with plate (45/25)
Burpees

Saturday 10/25

Sorry! We are closed today (Saturday) due to training camp and competitions. 

We will be open tomorrow (Sunday) for 8am and 9am classes. 

Friday 10/24

CLOSED SATURDAY DUE TO TRAING CAMP AND COMPETITIONS

Regular Classes Sunday

Fitness -

A. EMOM x 8 min

3 Reps Close Grip Bench Press @ 80%

B. Tabata Tuck Ups

+

10 Rounds for total Calories

2 min AMRAP

5 pull ups/ ring rows

10 hr push ups ups 

15 squats

Row for cal in remaining time

Rest 1 min

Performance -

A. EMOM x 8 min

3 Reps Close Grip Bench Press @ 83-85%

B. Tabata V Ups

+

10 Rounds for total Calories

2 min AMRAP

5 pull ups

10 push ups ups 

15 squats

5 pull ups

10 push ups ups 

15 squats

Row for cal in remaining time

Rest 1 min

Thursday 10/23

Fitness -

A1. OHS x 3 @ 55x1 tempo x 3 sets

Rest 60 sec

A2. Arch ups x 15 x 3 sets

Rest 60 sec

+

3 rounds 

10 deadlifts (165/105)

20 wall balls (20/14)

Performance - 

A1. OHS - 3.2.1

Rest 60 sec

A2. Arch ups x 15 x 3

Rest 60 sec

+

5 rounds 

10 deadlifts (225/135)

20 wall balls (20/14)

Wednesday 10/22

Fitness - 

A1. Push Jerk x 3.2.2.1

Rest 60 sec

A2. Strict Knees To Elbows x 10 x 4 sets

Rest 60 sec

+

3 Min AMRAP 

Hang Power Clean & Jerk (95/65)

Rest 90 sec

3 Min AMRAP 

Box Jump w/ step down

Rest 90 sec

3 Min AMRAP

30 hr push ups

20 Kb Swings (53/35)

Burpees in remaining time

Rest 90 sec

3 min AMRAP

Row for Cal

Performance - 

A1. Split jerk x 3.2.2.1

Rest 60 sec

A2. Strict Toes to Bar x 10 x 4 sets

Rest 60 sec

+

3 Min AMRAP 

Clean & Jerk (95/65)

Rest 90 sec

3 Min AMRAP 

Box Jump w/ step down

Rest 90 sec

3 Min AMRAP

20 HSPU

20 Kb Swings (53/35)

Burpees in remaining time

Rest 90 sec

3 min AMRAP

Row or AB for Cal

Tuesday 10/21

Yoga tonight @ 6:30pm 

Bring your own mat!

Fitness -

A. Clean pull + Hang Squat Clean (2+2) x 3 sets

B1. Strict pull ups x 8 x 3 sets

Rest 30 sec

B2. Hollow rock x 35 x 3 sets

Rest 30 sec

+

10 min AMRAP

10 burpee bar hops 

10 hang squat cleans (115/75#)

Performance -

A. Squat Clean + Hang Squat clean - 3+3, 2+2, 1+1 

B1. MU x 5 x 3 sets

Rest 30 sec

B2. Hollow Rocks x 35 x 3 sets

Rest 30 sec

+

10 min AMRAP

10 burpee box jumps (24/20")

10 squat cleans (155/100#)

Monday 10.20

We need to finalize any teams going to the CrossFit Danbury Scream and Clean this weekend! Let me know ASAP!

Fitness-

A1. Back Squat x 1 x 5 sets building from 80%

Rest 10 sec

A2. Broad jump - 2 attempts @ max distance x 5 sets

Rest 60 sec

+

For time -

100 lateral bar hops

21 front squats (95/65)

21 push press (95/65)

75 lateral bar hops

15 front squats

15 push press

50 lateral bar hops

9 front squats 

9 push press

Performance-

A1. Back Squat x 1 w/ 23x1 tempo + 1 @ full speed @ 85- 90% x 5 sets

Rest 10 sec. 

A2. Broad jump - 2 attempts @ max distance x 5 sets

Rest 60 sec

+

For time

100 double unders

21 front squats (115/75)

21 push press

75 double unders 

15 front squats

15 push press

50 double unders

9 front squats 

9 push press

Friday 10/17

Fitness- 

A1. Front Squat x 5 x 3 sets @ 60% Max Back Squat

Rest 15 seconds 

A2. High Box Jump x 3 singles x 3 sets

Rest 60 seconds 

+

21.15.12.9.6

Hang Power Cleans (95/65)

Box Jumps w/ step down (24/20)

Performance -

A1. Front squat x 5 x 3 @ 65% of Max back squat

Rest 15 seconds 

A2. Seated high box jumps x 3 x 3 sets

Rest 60 sec

+

21.15.12.9.6

Power cleans (135/95)

 Box jumps overs (30/24)

Thursday 10/16

Fitness-

A. EMOM x 14 min

Even - 2 OHS @ 55x1 tempo

Odd - 100 m sprint (down the hall and back)

+

12 min AMRAP

20 wall balls (20/14#)

15 knees to elbows

10 HR push ups

Performance -

A. EMOM x 14 min

Even - 3 Hand squat snatches @ 65 - 75%

Odd - 100 m row sprint

+

12 min AMRAP

20 wall balls (20/14#)

15 TTB

10 HSPU

Wednesday 10/15

Fitness- 

A. Push press x 5 x 4 sets 

Rest 30 sec

A2. Strict Pull ups x 7 x 4 sets

Rest 30 sec

A3. Tuck ups 25 x 4 sets

Rest 30 sec

+

For time

3 rounds

200 m run

15 S2O (95/65#)

15 burpees

Performance-

A. Behind Neck push jerk + front rack split jerk - 3+3, 2+2, 1+1, building

B. E2MOTM x 5 sets

30 DU's + 3 Muscle ups or 5 weighted strict pull ups

+

For time 

3 rounds

200 m run

15 S2O (135/95)

15 bar facing burpees

Tuesday 10/14

Yoga tonight at 6:30pm!

Bring your own Mat!

Don't forget to order your Custom Fit Meals before midnight tonight!

Fitness-

A1. Deadlift x 3 x 4 sets @ 80% max DL

Rest 30 sec

A2. Wall walks x 4 x 4 sets

Rest 30 sec.

A3. Arch ups x 20 x 4 sets 

Rest 30 sec

+

For Total Reps

2 Rounds

3 min AMRAP KB Swings (53/35)

2 min AMRAP Box Jumps (24"/20")

1 min Row for Cal

Rest 1 min

Performance

A1. Deadlift - 3.2.2.1, building

Rest 60 sec

A2. Strict HSPU x 8 x 4 sets

Rest 60 sec

B. 30 strict TTB

+

For Total Reps

2 Rounds

3 min AMRAP KB Swings (70/53#)

2 min AMRAP burpee box jump overs (24/20")

1 min Max Cal AB

Rest 1 min

Monday 10/13

Fitness

A1. Back Squat x 3 x 3 sets @ 85%

Rest 30 sec

A2. Broad Jump x 3 attempts for max distance x 3 sets

rest 60 sec

B. Tabata Hollow Rocks 

(4 min of 20 sec amrap hollow rock, 10 sec rest)

+

8 min AMRAP

1 - 5 Ladder 

Thrusters (95/65#)

Pull ups/ Ring Rows

Performance

A1. Back Squat x 2 @ 23x1 Tempo + 1 @ full speed @ 83% x 3 sets

rest 30 sec

A2. Depth Broad Jump x 3 for max distance x 3 sets

rest 60 sec

B. Tabata Hollow Rocks

+

8 min AMRAP

1-5-1 ladder

Thruster (135/95#)

MU's (or 5-10-5 CTB Pull ups)

Friday 10/10

Fitness-

A1. CG Bench Press - 5.3.1

Rest 30 sec

A2. Strict Pull ups x 7 x 3 sets

Rest 30 sec

A3. Tuck ups x 25 x 3 sets

rest 30 sec

+

For time-

35 Wall Balls (14/10#)

200 m run

50 KB Swings (53/35#)

200 m run

35 Wall Balls

Performance-

A1. CG Bench Press - 5.3.1

Rest 30 Sec

A2. MU's x 5 x 3 sets

Rest 30 Sec

A3. V-ups x 25 x 3 sets

rest 30 sec

+

For time-

35 Wall Balls (20/14#)

200 m run

50 KB Swings (70/53#)

200 m run

35 Wall Balls

Thursday 10/9

Fitness-

A. EMOM x 14 min

even - 3-5 Push Jerks

odd - 30 sec row sprint max cal

+

8 min AMRAP

30 Air Squats

20 Med Ball Sit ups

10 Dips

Performance-

A. EMOM x 14 min

Even - 5 TnG Push Jerks @ 75% max jerk

Odd - 30 sec AB Sprint max cal

+

8 Min AMRAP

30 Air Squats

20 TTB

10 Ring Dips

Wednesday 10/8

Fitness-

A1. BN Snatch Grip Push Press + Snatch Balance (2+1) x 3 sets

rest 60 sec

A2. Snatch lift off x 5 x 3 sets

rest 60 sec

+

10 min AMRAP 

30 DU's or 90 singles

15 Hang to Overhead (75/55#)

Performance-

A1. Snatch From Ground + hang (1+1) @ 65 - 75% x 3 sets

Rest 60 sec

A2. Snatch Lift off x 5 x 3 sets

Rest 60 sec

+

10 Min AMRAP

30 DU's

15 Power Snatches @ 75/55#

Tuesday 10/7

Fitness
A. Deadlift cluster 1.1.1 x 3 rest 15 sec, rest 2 min @ 80%

B1. Med Ball Push ups x 15 x 3 sets

Rest 30 sec

B2. Arch Rocks x 15 x sets

Rest 30 sec

+

15.12.9.6

Deadlift @ 135/95#

Box jumps 24/20"

HR push ups

Performance-

A. Deadlift cluster 1.1.1 x 3 rest 15 sec, rest 2 min @ 83%

B1. Wall Walk x 5 x 3 sets

rest 30 sec

B2. Arch Rocks x 15 x 3 sets

rest 30 sec

+

15.12.9.6

Deadlifts @ 225/135#

Box jump overs 30/24"

HSPU

Monday 10/6

Fitness-

A1. Back Squat x 5 x 3 sets @ 70%, 75%, 80%

rest 30 sec

A2. Box jump x 3 singles x 3 sets (go for height here)

Rest 30 sec.

A3. Hollow Hold x 45 sec. x 3 sets

rest 30 sec

+

3 Rounds for Total Reps

3 min AMRAP

10 Hang Cleans @ 95/65#

10 Burpees

10 pull ups/ring rows

 rest 1 min

Performance-

A1. Back squat x 2 @ 80% @ 23x2 tempo

Rest 30 sec

A2. Seated High Box jump x 3 singles x 3 sets

Rest 30 sec.

A3. Strict TTB x 10 x 3 sets

Rest 30 sec

+

3 Rounds for Total Reps

3 min AMRAP
10 squat Cleans @ 135/95#

10 Burpees over Bar

3 MU's or 10 CTB Pull ups

Rest 1 min

Friday 10/3

We are offering a towel service to go along with out showers! 

UNLIMITED TOWELS for $15 a month or

Single time use $3 for large towels and $1 for small towels. 

Fitness
Strength: 
A. Push jerk 
3 reps x 4 sets * focus on form

B. Front squats
3 reps x 4 sets @32x1 tempo 

Wod: 
15-12-9-6
Front squat 115/75
Calories on rower 

Performance
Strength : 
A. Build to tough single: split jerk in 4 attempts *not find max

B. Build to tough single front squat in 4 attempts *not find max

Wod:
15-12-9-6 
Thrusters 135/85 
Cal on ab

Thursday 10/2

Fitness

Strength: 

A1.  deadlift x 6-8 reps

3 sets 

A2. dbu practice 45-60 seconds 

3 sets 

A3. Tuck ups  20 reps 

3 sets 

Wod: 

3 rounds for time (each round is separate) 

200 singles 

30 kb swings (53/35)

20 burpees 

Rest 3 minutes after each round 

*6 minute time cap each round 

Performance

Strength: 

A1. clean grip deadlift 5 reps 

3 sets @ 75% max deadlift

A2. Ring Dips 7 strict 

3 sets 

A3. V- ups 20 reps 

3 sets 

Wod: 

3 rounds for time(each round is separate)

100 dbu 

30 kb swings (70/53)

20 burpee box jumps (24/20) 

Rest 3 minutes after each round 

** 6 minute time cap each round