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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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WODs

  • 4/2/2016-Barbell Workout of the Day

    By jeff@maverickcrossfit.com | In Barbell | on April 29, 2016

    4/2/2016- Week 1 of 12 Level 1: Mid-Hang Snatch– 5×3 Halting Snatch Deadlift + Finish- 5×3 Back Squat 3×8 V-ups – 3 x 15 Level 2: Power snatch + 2 snatch – 65% x 2 sets; 70% x 3 sets Jerk – 70% x 3 x 2; 75% x 3 x 3 Clean pull – […]

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  • 4/29/2016-UNloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on April 28, 2016

    Friday 4/29/2016 Teams of 2: For Time:  200m run  100 kb box step overs 200m run 100 ttb 200m run 100 sandbag to shoulder 200m run L2 80 reps L1 60 reps *Runs are performed together. *All other work, is one person working at a time.

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  • 4/27/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on April 26, 2016

    Wednesday 4/27/2016 Wod 1 :“Karen” 150 Wall Balls For Time (L2)125 (L1)100 Rest 5 min between wods Wod 2: 10 min amrap 5 sdlhp 10 kbs 1 shuttle run

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  • 5/2/2016-Workout of the Day

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

    Monday 05/2/2016 Warm-Up: 3RNFT: Run 400M 10 WallBalls Skill: Rope Climb Efficiency  WOD: For Time:  Level 3: 21 – 15 – 9 Calorie Row Thrusters 95/65 Level 2: 21 – 15 – 9 Calorie Row Thrusters 75/55Level 1: 15-12-9 Calorie Row Thrusters 55/45

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  • 4/30/2016-Workout of the Day

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

    Saturday 4/30/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and Jerk 2. Front Squat work up to a heavy 10-rep Front Squat 9:30 Group Class -15 Minute AMRAP Level 3: 55 Double-unders15 C2B pull-ups5 Hang Power Cleans, 155/105 Level 2: 55 Double-unders or 100 Singles15 pull-ups5 Hang Power Cleans, 115/85 Level 1: 100 […]

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  • 4/29/2016-Workout of the Day

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

    Friday 04/29/2016 NOTE: This is a scheduled “Back-Off” week for all athletes. Keep the volume low and intensity high. Row 1,000 Followed By:  1RNFT: 5 Burpees 10 Squat Therapy 5 Beat Swings + 5 Dips1RNFT:5 Burpees10 OHS With PVC Pipe3 Beat swings + 2 Muscle Ups or Pull ups 1RNFT:5 Burpees5 Overhead Squats W/Barbell 2 Muscle ups/Burpee Pull-ups […]

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  • 4/28/2016-Bring A Friend Day

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

    Thursday 4/28/2016 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 “El Fuego” On the Minute x 20: Minute 1 – 10 Burpee Box Jumps (24″/20″) Minute 2 – 15/12 Calorie Row Minute 3 – 200M Run Minute 4 – 20 Abmat Sit-Ups […]

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