November 24, 2017

MIXED LEVEL CLASSES
Conditioning: EMOM x 20:00
Teams of 4
:40 on :20 off
Calorie Row
DB Push Press (40/25)
Hand Release Push Ups
Med Ball Cleans (20/14)
*Rotate through movements.

November 23, 2017

TURKEY DAY 5K

CrossFit Incendia is excited to present a FREE Turkey Day 5K Run/Walk and Kids’ 1K Fun Run on Thanksgiving Morning. This event is open to the public and all ages are welcome to join in on the RUN!

Strollers, kids and dogs are welcome to ride/bike/walk/run/participate, too! This event has been planned with the entire family in mind and you’ll want to plan to keep the littles with you while you’re working on your fitness (no KidCare is provided). We will be running on the New River Trail behind the gym so that there will be no traffic to worry about as you enjoy the beautiful river views.

Prizes will be awarded to the top Male & Female timed runners in the Adult and Kids Division.

If you are not currently an Incendia Member, please click the ticket link to sign your waiver in advance. We’ll need to have every single participant waivered prior to taking part in the event.

Join us to get a little fitness in before your big feast! Please email Lisa at info@crossfitincendia.com with any questions.

November 22, 2017

CROSSFIT
Weightlifting: Snatch + 2 Overhead Squat EMOM x 10
*Increasing weight
Conditioning: 3 Rounds for Time
Rows, Kettlebells Swings & Burpees
Row 250m
15 Kettlebell Swings (53/35)
25 Burpees
15 Kettlebell Swings
Row 250
*Rest 2 Min Between Rounds

SWEAT
Conditioning: AMRAP x 4:00
Run 400m
AMRAP Ab Mat Sit Ups
*Rest 1 Minute
Conditioning: AMRAP x 4:00
Run 400m
AMRAP Kettlebell Swings 53/35
*Rest 1 Minute
Conditioning: AMRAP x 4:00
Run 400m
AMRAP Slam Balls 40/25

November 21, 2017

CROSSFIT
Weightlifting: Strict Press – 1 RM
then 20% for 1 set of 3; -30% Max Reps
Conditioning: AMRAP x 7:00
7 Cal Assault Bike
7 Toes to Bar

SWEAT
Conditioning: AMRAP x 15:00
50 Double Unders
25 Wall Balls 20/14

November 20, 2017

CROSSFIT
Conditioning: 5 Rounds For Time
10 Burpees Over the Bar
5 Clean and Jerks 155/105
*Rest 5 Minutes Between Workouts
Conditioning: 3 Rounds For Time
75 Double Unders
50 Air Squats

SWEAT
Conditioning: 5 Rounds, Each For Time
30 Air Squats
20/15 Cals on Rower
10 Burpees Over The Rower
*Rest 3 Min Between Rounds

November 19, 2017

CROSSFIT
Conditioning: For Time
Dirty
30 Cal Assault Bike
30 Thrusters 95/65
30 Chest to Bar Pull Ups
30 Cal Assault Bike

November 18, 2017

CROSSFIT
Conditioning: For Time
GrAnnie
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*6 Clean and Jerks (135/95) after each set

SWEAT
Conditioning: AMRAP x 24:00
*Teams of 2
500m Row
40 Goblet Squats (Choose Load)
40 Ab Mat Sit Ups
* One partner works at a time, split reps as needed

STRONGMAN
Conditioning: AMRAP x 20:00
DEADLIFT CINDY
5 Deadlifts at BW
10 Push Ups
15 Air Squats
Conditioning; For Time
FLIPPIN FUN
10 down to 1 Bench Press
3 Tire Flips between after each round.
Rx BW Bench Press
*Can be done as a single, partner or team of three. Each person does all reps of bench then flip tire w/partner or team. Note load and choice in comments.
Conditioning: For Time
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments

November 17, 2017

CROSSFIT
Conditioning: 4 Rounds for Time
Balls to the Wall
Run 800 m
50 Wall Balls 20/14

SWEAT
Conditioning: 3 Rounds for Reps
Fight Gone Bad
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Barbell movements can be substituted with DB or KB

November 16, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
Fool’s Test
20 Burpees
2 Kettlebell Swings 53/35
18 Burpees
4 Kettlebell Swings
16 Burpees
6 Kettlebell Swings
14 Burpees
8 Kettlebell Swings
12 Burpees
10 Kettlebell Swings
10 Burpees
12 Kettlebell Swings
8 Burpees
14 Kettlebell Swings
6 Burpees
16 Kettlebell Swings
4 Burpees
18 Kettlebell Swings
2 Burpees
20 Kettlebell Swings

STRONGMAN
Conditioning: AMRAP x 20:00
DEADLIFT CINDY
5 Deadlifts at BW
10 Push Ups
15 Air Squats
Conditioning: For Time
FLIPPIN FUN
10 down to 1 Bench Press
3 Tire Flips between after each round.
Rx BW Bench Press
*Can be done as a single, partner or team of three. Each person does all reps of bench then flip tire w/partner or team. Note load and choice in comments.

ENDURANCE
Conditioning: For Time
Dark Highway
Row:
1000m
900m
800m
700m
600m
500m
400m
300m
200m
100m

:90 Rest between intervals

BODY
TBD

BARBELL BABES
Push Press + Push Jerk ((1+1)RM)
Increasing weight, start counting sets at ‘working weight’
Clean and Jerk
75% for 3, 80% for 2, 85% for 1, 90% for 2 sets of 1, work up but no misses
Tempo Back Squats (3RM; -20% for 3)
3111
*3 Seconds down, 1 second pause in bottom, 1 second up, 1 second at the top before the next rep

November 15, 2017

CROSSFIT
Weightlifting
Front Squat (Pause) (3RM – 1 Second Pause ; -20% for 3 (No Pause))
Conditioning: AMRAP x 20:00
25/20 Cal Row
15 Handstand Push Ups
5 Hang Power Cleans 155/105

SWEAT
Conditioning: AMRAP x 20:00
3 Pull Ups
6 Hand Release Push Ups
9 Wall Balls (20/14)
RX+ Strict Pull Ups