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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

  • 8/26/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 25, 2015

    Wednesday 8/26/2015 Pregame- Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep High Hang Snatch Level 1-High Hang Snatch Technique Work  WOD: Nancy 5RFT: Level 1Run 200M15 Overhead Squats with PVC Pipe Level 2-Run 400M15 Overhead Squats 75/45 Level 3-Run 400M15 Overhead Squats 95/65 Unloaded: Run 400M15 Wall […]

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  • 8/25/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 24, 2015

    Tuesday 8/25/2015 Session 1: Strength:  1.Push Press 10@9 -5% LD 2.Bent over Row 10@9-5% LD WOD:  FT15 Bar Muscle Ups1000M Row15 Bar Muscle Ups Flexibility: 4 Sets of: :30-1:00 Ankle Stretch :10-:30 Wrist stretch :30  Bridge Hold  

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  • 8/25/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 24, 2015

    Tuesday 8/25/2015 Pregame- Upper Prep Warm Up: 2RNFT:Run 200M25Ft Handstand Walk10 Pull-ups15 Hollow+Arch Rocks Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day Level 3:15 Bar Muscle Ups1000M Row15 Bar Muscle UpsLevel 2: 15 Burpee chest to Bars 1000M Row 15 Burpee Chest to Bars Level 1: 15 Burpees 15 Banded Pullups […]

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  • 8/24/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 23, 2015

    Monday 8/24/2015 Session 1: Strength: 1.Squat – 10@9 5%LD 2.Deadlift – 10@9 NO LD Gymnastics: For quality  3 Sets of: 5 Pull-overs 10 Plyo Push-ups 20 Russian Twists Aerobic Capacity: Row: 4×6 Minutes @8* Rest 60 Seconds between effort *@8= Muscular fatigue is substantial and heart is significantly elevated. You should not be able to hold more than a brief conversation. You should […]

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  • 8/24/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 23, 2015

    Monday 8/24/2015 Pregame- Lower Prep Warm Up: 10 KB Goblet Squats 10 Walking lunges (Per leg) 10 Single Leg Deadlifts (Per Leg) 10 Kb Goblet Squats Strength: 14 Minutes 10 Rep Squat- Establish Heavy for the Day WOD: 10 Min AMRAP Level 3: 50 Double Unders 25 Air Squats 5 Deadlifts 275/185 Level 2: 30 Double […]

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  • 8/22/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 21, 2015

    Saturday 8/22/2015 Clean and Jerk 2@8 -5% Repeat This should be pretty and heavy Squat 5@9 WOD: Teams of Two 30 Minute AMRAP:21 walking lunges15 pull-ups9 burpees * Partner 1 runs 400M, as partner two completes AMRAP. Once partner 1 returns they switch.  If you have a 20-lb. weight vest or body armor, wear it.

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  • 8/22/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 21, 2015

    Saturday 8/22/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Squat 5@9 Group Class 9:30-10:30 WOD: Teams of Two complete: Team Rene Hero workout: 30 Minute AMRAP:21 walking lunges15 pull-ups9 burpees * Partner 1 runs 400M, as partner two completes AMRAP. Once partner 1 returns they switch.  If you have a 20-lb. weight vest […]

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