• 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

WODs

  • 11/26/2014 WOD

    By Mike Cheatham | In WOD | on November 25, 2014

    Wednesday 11/26/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: 22 Minutes Level 1-Snatch Level 2- Snatch 5x(1) @ ~90-95% Level 3- Snatch 1@9(10%)Load drop WOD: Annie 50-40-30-20-10 reps of: Double unders Abmat Sit ups Scale Options = DU Attempts or 2:1 Singles Extra Credit: 4 X 60 sec @ ME On […]

    CONTINUE READING
  • 11/25/2014 WOD

    By Mike Cheatham | In WOD | on November 24, 2014

    Tuesday 11/25/2014 Warm Up: Level 1- Banded Pull Apart- Demo Deadlift Prep-Demo Level 2/3- Upper body prep- Demo Lower body Prep- Demo Warm Up: Three rounds of: run 200M 3 Pull-overs or L-Sit Chin-ups, or 3 Chin ups/ 3 knee raises, 5 Ring dips + 5 sec static hold 10 wall ball shots Strength: Level […]

    CONTINUE READING
  • 11/24/2014 WOD

    By Mike Cheatham | In WOD | on November 23, 2014

    Monday 11/24/2014 Pre-Game: Squat prep- DEMO Warm Up: 3RNFT of: 3 Wall walks 5 Ring Beat Swings (Perfect Hollow/Arch) 10 Air Squats 10 Second Hollow Hold 10 Second Arch Hold Strength: Squat 6@9 5% Load Drop WOD: Level 1- For time: 800m Run 1K Row 800M Run Level 2/3- “”Jerry”” For time: 1 mile Run […]

    CONTINUE READING
  • 11/21/2014 WOD

    By Mike Cheatham | In WOD | on November 20, 2014

    Friday 11/21/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Run 800/Row 1000 Clean and Jerk Warm-up Strength: Level 1-Clean and Jerk Technique Work Level 2- Clean and jerk 3x(1.1.1) @ 70-75% Level 3- Clean and Jerk 3@8(Repeat) 2 Repeat sets *If competing in Egan Cup, you will not be lifting today. […]

    CONTINUE READING
  • 11/20/2014 WOD

    By Mike Cheatham | In WOD | on November 19, 2014

    Thursday 11/20/2014 Active Recovery 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 Skill Clinic: (20 minutes) Double under’s DEMO WOD: Make up a WOD from Monday, Tuesday, or Wednesday.  Athletes Choice 9am/430pm/530pm […]

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