Category

TOD
Workout: 4 rounds of: AMRAP 6 500/400m Row Buy-In 15 Shoulder-to-Overhead (75/115#) 10 Lateral Hops over Barbell (5/5) 6 Pull-Ups OR 4 C2B OR 2 Muscle-Ups Rest 2:00 Pick up where you left off on AMRAP Also track Fastest AND Slowest Row Distances
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Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Workout: For time: 15/12/9/6/3 Deadlift (155/225#) 10/8/6/4/2 HSPU
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Strength: AMRAP 8 Increasing Farmer Carry ladder by 1x50ft length 10 Mountain Climbers + Down and back run between rounds Workout: 20:00 of continuous movement 4:00 Max Calorie Row 4:00 Max Rep Burpees to Pull-Up Bar 3:00 Max Calorie Row 3:00 Max Rep Burpees to Pull-Up Bar 2:00 Max Calorie Row 2:00 Max Rep Burpees...
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Strength: 12 minutes to complete 5 sets of: 5 Front Squats Workout: 4 rounds for time: 10 Hang Squat Cleans (95/135#) 10 Hand-Release Push-Ups 10 Knuckles-to-Toes 50 Double-Unders
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Workout: AMRAP 6 9/12 Calorie Bike / 15 Double-DB STOH (20/35#) Rest 2 AMRAP 6 12 Box Jumps (20/24″) / 8 Pull-Ups Rest 2 AMRAP 6 9/12 Calorie Bike / 15 Double-DB STOH (20/35#) Rest 2 AMRAP 6 12 Box Jumps (20/24″) / 8 Pull-Ups Pick up where you left off the second time around.
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In recognition of the Federal Holiday, CrossFit Cuspis will not have any COACHED classes today. Open Gym hours will be available all day for current members. Please be sure to reserve your time in ZenPlanner, as usual, if you plan to visit the gym. Merry Christmas and Happy Holidays!
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Workout: “CrossFit Cuspis 12 Days of Christmas” 2022 Edition 1 Cluster (65/95#) (95/135#) 2 Deadlift 3 Push Press 4 Front Squat 5 Power Clean 6 Toes-to-Bar 7 Burpees 8 KB Goblet Reverse Lunges (4/4) (53/70#) 9 Cal Cardio SPRINT (any available machine) 10 Pull-Ups 11 Linked Jump Squats 12 Heavy American KB Swings (53/70#) Complete...
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Workout: AMRAP 12 #1 Double-Unders + Wall Climbs Start at 10 DUs and add 10 each round Start with 1 Wall Climb and add 1 each round Rest 2:00 AMRAP 12 #2 10 Double-DB Weighted Step-Ups (20/35#) 8 Renegade Rows (4/4) 6 Alternating Floor Press per side (6/6)
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Workout: 3 rounds of: AMRAP 2 Bike for Calories 1:00 Rest AMRAP 2 10 Walking Lunge Steps + 3 Burpees 1:00 Rest AMRAP 2 5 Slow Strict Knee Raises + 10 Slow Plank Shoulder Taps 1:00 Rest Track combined calories completed over all three rounds.
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Skill: 10 Minute Heavy Sandbag/Slam Ball Over Shoulder Skill Session Workout: EMOM 25 1- 5 Strict Pull-Ups OR 4 Strict Chest-to-Bar OR 3-5 Muscle-Ups (not strict) 2- 30/50 DUs 3- 6 Single-KB Front Rack Front Squats per side (35/53#) 4- 10 Standing Double-DB Shoulder Press (20/35#) 5- 15 Sit-Ups
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