• Opening Hours

    OPENING HOURSX

    MONDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    TUESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    FRIDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

    SATURDAY08:30 AM - 11:00AM

    SUNDAYCLOSED

  • (321) 345-9348

WOD ARCHIVE

  • 4/30/2015

    By jeff@maverickcrossfit.com | In WOD | on April 29, 2015

      Thursday 4/30/2015 Yoga– 9/4:30/5:30  Skill and make up– 4:30/5:30/6:30 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 2RNFT:8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip Skill: 20 Minutes  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

    CONTINUE READING
  • 4/29/2015

    By jeff@maverickcrossfit.com | In WOD | on April 28, 2015

    Wednesday 4/29/2015 Pregame-Snatch Prep  Warm Up: Row 1,000 Snatch Barbell Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2-5 rep Snatch from High Hang Level 1-Snatch Technique  WOD:  2RFT  Level 3:21 Calories Row15 Power Snatch 95/659 Overhead Squat 95/65 Level 2: 21 Calories Row15 Power Snatch 75/55 9 Overhead Squat 75/55 Level 1: 21 Calories Row15 Power […]

    CONTINUE READING
  • 4/28/2015

    By jeff@maverickcrossfit.com | In WOD | on April 27, 2015

    Tuesday 4/28/2015 Pregame- Upper Body Prep  Warm Up: 3RNFT of:Run 200M3 Skin the Cats or Progression3 Wall Walks10 Egg Rolls  5 each direction- starts @4:14)  Strength: 12 Minutes: Push Press 10RM WOD:   For Time: Level 3: Run 1 Mile50 Hip extensions30 Shoulder to Overhead 155/10510 Rope Climbs  Level 2: Run 1 Mile50 Hip extensions30 Shoulder to Overhead 115/7510 Rope Climbs or 30 Rope Climb Subs Level 1: Run […]

    CONTINUE READING
  • 4/27/2015

    By jeff@maverickcrossfit.com | In WOD | on April 26, 2015

    Monday 4/27/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 12 Minutes Establish 10RM Back Squat. WOD:  “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the […]

    CONTINUE READING
  • 4/25/2015

    By jeff@maverickcrossfit.com | In WOD | on April 24, 2015

    Saturday 4/25/2015   Weightlifting Class Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Front Squat 5@9- No Drop   WOD: * Teams of 2 complete: 30 Min AMRAP 5 Strict HSPU/Kipping/Pike 10 Pistols /Knee-Tap Squat/Box Step-up (ALT) 15 Pull-ups or appropriate sub 30 Calorie Row*   *Athlete 1 competes as much work as possible, athlete 2 Rows 30 […]

    CONTINUE READING
  • 4/24/2015

    By jeff@maverickcrossfit.com | In WOD | on April 23, 2015

    Friday 4/24/2015 Pregame–Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: For Time All Levels: 2k row –Compare Score Extra Credit: 4 Sets of: 15 Push Up (feet elevated on plates) 30 Double Unders

    CONTINUE READING
  • 4/23/2015

    By jeff@maverickcrossfit.com | In WOD | on April 22, 2015

      Thursday 4/23/2015 Yoga– 9/4:30/5:30  Skill and make up– 4:30/5:30/6:30 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 2RNFT:8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip Skill: 20 Minutes  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From […]

    CONTINUE READING
COPYRIGHT © MAVERICK CROSSFIT 2013. ALL RIGHTS RESERVED.
DESIGN AND HOSTING BY HARVEST WEB DESIGN