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    MONDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

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

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WODs

  • 3/7/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 6, 2015

    Saturday 3/7/2015 Weightlifting: Squat 2@9- No Drop Clean and Jerk A: 1@9 B  2 @ 8- Repeats 5%    Teams of Two: 25 Min Amrap: 20 Box Jumps 24/20 15  Sit-ups 3 Rope Climbs *Athlete 1 runs 400M with a sandbag. When athlete 1 returns, they switch and pick-up where athlete 2 left off. 

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  • 3/7/2015

    By jeff@maverickcrossfit.com | In WOD | on March 6, 2015

    Saturday 3/7/2015 Viera address: 5565 Schenck Ave, Suite 5 Viera, FL 32955 Phone: 321-749-1654 ( Ask for RF2) 8:00- Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, […]

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  • 3/06/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 5, 2015

    Friday 3/06/2015 Session 1: Walk through 15.2 movements, Play with rest/work and transitions. Mobility ( hips, shoulders, back) Session 2: WOD:  “15.2” Every 3 minutes for as long as possible complete: From 0:00-3:00   2 rounds of 10 overhead squats (95 lb / 65 lb 10 chest-to-bar pull-ups From 3:00-6:00  2 rounds of: 12 overhead squats (95 […]

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  • 3/06/2015

    By jeff@maverickcrossfit.com | In WOD | on March 5, 2015

    Friday 3/06/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy pace run 8 Reps Squat Therapy Workout Prep: 3RNFT: 4 OHS (Work on bringing the Hands in tighter each round) 1 Beat Swing + 1 Chest to Bar   WOD:  “15.2” Level 3: Every 3 minutes for as long as possible […]

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  • 3/5/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 4, 2015

    Thursday 3/5/2015 Mobilize: 15-20 Minute Mobility Skill: 20 Minutes  Backward Roll Practice Videos- 1,2, Visualization:  Close you eyes and listen to this, Think about your goals, are you doing everything in your power to reach them? Do you believe in yourself? Envision reaching your potential tomorrow and living up to the best version of yourself. Tomorrow is your day. […]

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  • 3/05/2015

    By jeff@maverickcrossfit.com | In WOD | on March 4, 2015

    Thursday 3/05/2015 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 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 Skill: 20 Minutes  Backward Roll Practice Videos- 1,2, WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/4/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 4, 2015

    Wednesday 3/4/2015   Session 1: Strength: Power Snatch Off Blocks (Above Knee) (1.1.1)@8 5% Repeats- No more than 2 down sets Front Squat 7@7 5% Repeats-( Weight should be moving fast) Session 2:  3 rounds NOT for time*  Run 400M 24 Double Unders 12 Box Step-ups 24/20 6 Burpees 5 Wall Balls 4 Power Cleans 135/95 3 Push jerks  135/95 2 M-Ups 1 […]

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