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    MONDAY05:30 AM - 6:30AM
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    TUESDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

    SATURDAY08:30 AM - 11:00AM

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WOD ARCHIVE

  • 11/04/2014

    By jeff@maverickcrossfit.com | In WOD | on November 3, 2014

    Tuesday 11/04/2014 Pre-Game: Snatch Prep-Demo Warm Up: 3 RNFT: Row 200/Run 200 3-5 Parallete HSPU or Sub 3-5 Bar Pull-overs or Chin-ups 3-5  Ring Dips or Dips 3-5 Ring Rows * Pick a rep range that allows skill Development, not fatigue. Strength: Level 1/2- 12 Minutes OHS 5@9(No Drops) 12 Minutes Deadlift 5@9 (No Drops) (Weight […]

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  • 11/03/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on November 2, 2014

    Monday 11/03/2014   PreGame: (Before Class) Squat Prep- Demo  Warm Up: Row 1000m/Run 800m : then 3RNFT of:  6-10 Ring Beat Swings (Perfect Hollow/Arch) 20 Walking Lunges (10 Per) 5-10 GHD Sit-ups 5-10 Hip Extensions Strength: 22 Minutes-Back Squat 5@8 (Repeat) 5% Fatigue (If feeling good, default should be to increase weight week to week) WOD: -DEMO […]

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  • 11/1/2014

    By jeff@maverickcrossfit.com | In WOD | on October 31, 2014

    Saturday 11/1/2014 8:30: Back Squat 5@9 (No Drops) Snatch 5 x (1.1) @~ 80%  or 2@8 (repeats)     9:30: Teams of two complete: Team Mcghee I go-You go Complete as many rounds as possible in 30 mins 275lb (125kg) Deadlift, 5 reps 13 Push-ups 9 Box Jumps, 24 inch box *Adjust Deadlift weight to be […]

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  • 10/31/2014 WOD

    By Mike Cheatham | In WOD | on October 30, 2014

    Friday 10/31/2014 Happy Halloween!! There is no 630pm class today. Pre-Game: Toes to bar Prep/Shoulder Prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400 2 rounds of 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 Brevard Open 14.4  […]

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  • 10/30/2014 WOD

    By Mike Cheatham | In WOD | on October 29, 2014

    Thursday 10/30/2014 Active Rest 530am/630pm Warm Up: Row 1000/Run 800 2 rounds of 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 WOD: Complete as many rounds as possible in 10 minutes of: Run 200M 10 burpee box jumps, 24/20, 20/16 […]

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