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    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

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    SATURDAY08:30 AM - 11:00AM

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WOD ARCHIVE

  • 4/1/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 31, 2016

    Friday 04/1/2016 Warm-up: Row 10 Calories7 Wall Balls5 KB Swings3 Toes To Bar or Beat Swings Skill: Level 3/2– 5 sets of: 10-15 unbroken TTB, rest as needed between setsLevel 1: 5 Sets of: 5 1 Beat Swing + 1 Knee Raise  WOD: For Time: Level 321-15-9Wall Balls, 20/14KBS, 70/55500m Row after each round Level 221-15-9Wall […]

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  • 3/31/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 30, 2016

    Thursday 3/31/2016 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 “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead […]

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  • 3/30/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 29, 2016

    Wednesday 03/30/2016 Warm-up: Run 800M/Row 1000M:Followed By:Barbell Warm-up WOD: 30 Minutes to complete: “Big Clean Complex” Compare to 12/16/20156 sets of the following Complex :High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat […]

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  • 3/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 28, 2016

    Tuesday 03/29/2016 Warm-up: 1 round not for time of:30-60 second Row30-60 second RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts Strength: 15 Minutes 2 x 5 Overhead Squats-moderate load – nothing too heavy. WOD: 5RFT Level […]

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  • 3/28/016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 27, 2016

    Monday 3/28/2016 Warm-up: Row 500M: (Warm up pace) EMOM x 8: Minute 1- 4 Thrusters Minute 2- 4 Burpees If you are competing make sure you read standards HERE WOD: Level 3: (RX): 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Level 2: (scaled): 21-18-15-12-9-6-3 reps for time of: Thrusters […]

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  • 3/26/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 26, 2016

    Saturday 3/26/2016- 8:30-  Weightlifting Class A. Establish Heavy for Day- 2 Power cleans B. Establish Heavy for Day- 2 Jerks 9:30 Group Class Every 3 Minutes x 7 Level 3: 400M Run 12 Toes to Bar Level 2: 300M Run 8 Toes to Bar Level 1: 200M Run 12 Ab-Mat Sit-ups

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  • 3/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on March 24, 2016

    Friday 3/25/2016 Classes will Run like last week, All Morning classes & 4:30PM will be normally classes. 5:30, 6:30 will be run in heats and geared towards athletes that are competing in the open. If you are competing, please stay and help judge, to help make the evening run smoothly!  Warm-up: Row 500M: (Warm up pace) […]

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