Wednesday 08.23.17

Member | Michael D. WOD:  Build to Heavy: 3-Position Clean + Split Jerk followed by… “Drop Dead” 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) *Complete all 4 sets of one movement before advancing to next. HeathFIT – BOOTCAMP Class 9:15am  Workout:  400m Run Rest 30 seconds 3 Minute…

Tuesday 08.22.17

6:30am Crew *** CFHeath Community News***  THIS Sunday, August 27th – Olympic Lifting Clinic, no “Open Gym” Sunday due to clinic. *No available spots. CFKids Fall Program – Dates: September 6th – November 18th. Wednesday, Thursdays at 5:15pm and Saturdays at 11:30am. Contact info@crossfitheath.com for more details. WOD:  AMRAP 4 15-12-9 Wallballs (20/14) Chest to…

Monday 08.21.17

Contact CFHeath about our fall CFKids Program! Email: Info@crossfitheath.com WOD: “Hard Pressed” 21-15-9: Sumo Deadlift High Pull (75/55) Push Press (75/55) Lateral Burpees 11min Time Cap HeathFIT – BOOTCAMP Class 9:15am  Workout: 8 Rounds 20 seconds – Row *Rest 10 seconds 20 seconds – Push-ups *Rest 10 seconds 1min Rest Then… 8 Rounds  20 seconds –…

Saturday 08.19.17

    8:00am Strength and Skills: Strength: 1. Clean and Jerk 70%/2 75%/2 80%/2 85%/1 90%/1 95%/1 2. Clean Pull (110%/2)4 Skills: 3 rounds  10 evil wheels max hand stand hold 7 Chest to Rings pull ups 20 hollow rocks   9:30am Class: Teams of 2:  0:00 – 10:00 1 Mile Run Max Clean &…

Friday 08.18.17

Member | Cliff WOD: “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20) 16min Time Cap HeathFIT – BOOTCAMP Class 9:15am  Workout: 4 Rounds 20 Jumping Pull ups 20  Barbell Front Squats 400m Run POST: EMOM x 8 5-10 Push ups *Hollow hold until the :45 mark

Thursday 08.17.17

Member | Jason | Mark WOD: “Ball and Chain” 2 Rounds: 25 Deadlifts (155/105) 50 Wallballs (20/14) 75/50 Calorie Row 20min Time Cap. HeathFIT – BOOTCAMP Class 9:15am  Workout: 7 Rounds  12 calorie row 12 sit ups 12 Hand release Push ups  

Wednesday 08.16.17

WOD: “Chiquitas” 15-10-5 Kettlebell Swings (53/35) Toes to Bar 800 Meter Med Ball Run 20/14 5-10-15 Kettlebell Swings (53/35) Toes to Bar 16Min Time Cap HeathFIT – BOOTCAMP Class 9:15am  Workout: 5 Rounds 10 Sumo DLHP 20 Lunges 10 Barbell Back Squats Run 200m  

Tuesday 08.15.17

5:30am Crew.   WOD: “Freedom Trail” AMRAP 3 21/15 Calorie Row 21 Erg Burpees Max Thrusters (75/55) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Erg Burpees Max Thrusters (95/65) Rest 3:00 AMRAP 3 15/10 Calorie Row 15 Erg Burpees Max Thrusters (115/80) Rest 3:00 AMRAP 3 12/8 Calorie Row 12 Erg Burpees Max Thrusters…

Monday 08.14.17

    WOD: “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders 18min Time Cap. HeathFIT – BOOTCAMP Class 9:15am  Workout: 125 Single Unders 50 Kettlebell Swings *Rest 1 Minute 125 Single Unders 50 Air Squats * Rest 1 Minute 125 Single Unders 50 Alternating Dumbbell Snatches *Rest 1 Minute…

Saturday 08.12.17

  8:00am strength and skills class: strength: 2. Clean and Jerk 70%/2 75%/2 80%/2 85%/1 (90%/1)3 skills: 3 rounds not for time 2 rope climbs 3 skin the cats one wall walk + max static hs hold 20 ghd sit ups 9:30am class: In honor of a 3-man team, who rowed 5.16 million meters across the Atlantic…