• 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

  • 09/09/2013 Wod

    By admin | In WOD | on September 8, 2013

    Monday 09/09/2013 Gymnastics: 5X5 Pullups H.A.P every 90 sec Olympic: 15 minutes to find 1rm in complex- 1 clean + 2 F.Squats + 1 Jerk work up to heavy for day Then 5 minutes 3 x 1 @ 90% of above WOD: 6- Amraps of 90 seconds: Row 100 Meters 10 burpees ME Wall Balls […]

    CONTINUE READING
  • 09/06/2013 WOD

    By admin | In WOD | on September 6, 2013

    Friday 09/06/2013 Skill: EMOM X 12 MINUTES EVEN- 3 reps Squat Therapy ODD-20 double unders Strength: 5X3 HBBS H.A.P ascending sets/no misses-HTLW WOD: 1 mile run- Benchmark Should be @ 95-100% intensity Followed by: Tabata Situps  

    CONTINUE READING
  • 09/05/2013 WOD

    By admin | In WOD | on September 4, 2013

    Thursday 09/05/2013 Skill: EMOM x 8 Even- keg drill X 20 seconds per partner(have partner load with kettle bell) Odd- 4 pistols/progressions 2 per leg WOD: 10 down to 1 135/95 power clean. Complete 10 Box jumps 24/20 in between every round Wod should be in the 80% intensity zone and focus should be on sustaining […]

    CONTINUE READING
  • 09/04/2013 WOD

    By admin | In WOD | on September 3, 2013

    Wednesday 09/04/2013 Skill: EMOM 6 Minute Even- 30 sec squat hold Odd- 7 Superman’s/Banana’s Strength: 15 minutes to find 1rm in complex  1 snatch + 3 snatch push press work to heavy for day Then 5 minutes 3 x 1 @ 90% of above WOD: 3 rounds of: 20 calorie row 10 Burpees 20 Deadlifts, […]

    CONTINUE READING
  • 09/03/2013 WOD

    By admin | In WOD | on September 2, 2013

    Tuesday 09/03/2013 Skill Warm Up: EMOM X 8 MINUTES EVEN- 20 Sec Per Side Couch Stretch ODD-20 SEC Hand Stand Hold WOD: 15 minutes max distance med ball carry 20/14 (go 200 and back to check clock) If you set ball down 10 burpees Rest 5 minutes 15 minutes 400m run Then ME UB effort […]

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