WildFire CrossFit RSS Feed
  • Programming: Week of October 8th – 12th, 2018
  • Programming: Week of October 8 th – 12 th , 2018


    Monday, October 8 th , 2018

    Warm up
    : 2 Rounds of 2 min. jump rope 10 down up dogs 10 arm thread through 10 light weight arm rotations 10 lunge & reach up

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  • Programming: Week of October 1st – 5th, 2018
  • Programming: Week of October 1 st – 5 th , 2018 Note this week these are throwback wods we have done earlier in the year, to really test improvements. Any extra time in class this week focus recovery with mobility using the ROMWOD set

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  • Programming Week of Sept 17th - 21st
  • Programming: Week of September 17th-21 st

    Monday, September 17 th 2018
    Warm up
    : 3Rounds Of 200m row 10 deep lung twist 10 per leg dynamic toe touches 10 air squats 10 penguins Strength
    : Deadlift 2 sets of

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  • Programming: Week of September 10th - 14th
  • Programming: Week of September 10 th - 14 th
    Monday, September 10 th
    Warm up
    - 4X 100m run 10 “Inch worm 10 Plank balance 10 Rig alt squats 10 Reverse lunges Strength & Conditioning
    : 400m run for time ~Then~ 10 Min

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  • Programming: Week of September 3rd - 7th, 2018

  • Programming: Week of September 3 rd -7 th
    Monday, September 3 rd , 2018
    Warm Up
    : 400m run/500m row 30 sec slow squats 10 deep lunge twist 30 sec slow down up dogs 10 kipping swings head through window 30 sec

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  • Programming: Week of August 27th - 31st, 2018

  • Programming Week of Aug 27 th -Aug 31 st
    Monday, August 27 th Strength
    : Power Snatch 1-1-1-1-1 WOD
    : "FGB Style": 5 rounds, 1:30 per station, of: Power Snatch, 75/55 lbs Handstand Push-up Assault Bike Calories

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  • Programming: Week of August 13th -17th 2018

  • Programming: Week of August 13 th – 17 th 2018

    Monday, August 13 th 2018
    Warm Up:
    2-3 Rounds Of 200M Run 10 Plank Balance 10 Lemon Squeezers 10 Curtsy Lunges
    Strength
    : Move Odd Object 3-3-3-3 WOD:
    3 Min

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  • Programming: Week of August 6th - 10th 2018
  • Programming Week of Aug 6-10, 2018

    Monday, August 6 th 2018
    Warm Up:
    200m Run 10 Good Mornings 10 Squats 10 Jumping Pull Ups 4 Rounds of 250m Row Rest 1-2 min in between Score your best 250m row time Strength
    :

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