We are STRONGER TOGETHER!


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With everything going on right now, the most important thing to remember is that we are in this together and we will ALWAYS be STRONGER TOGETHER!! Even if we do need to stay a few feet away from each other. It’s how we face adversity and overcome obstacles that defines us. One of the many things that has made this country great is how we come together during the tough times, weather the storm, and come out the other side stronger than ever. And that’s exactly what we are going to do at WildFire CrossFit.

With that said, we are going to stay open and keep going strong. We are just adding some extra precautions (below) to be smart, safe, and protect the members of this Community. We have also included all of Monday's programming below as well as a separate blog where you can see the regular programming for the week. (CLICK HERE). We just didn't want to confuse people by posting several blogs at once on Facebook. 

That said, please be sure to do your own research and make the best decision for you. When you do come in, follow the extra safety precautions we have put in place. If you don’t feel comfortable, are at high risk, or, just can’t make it in that day, join us online via our fully interactive system. This is something we have been working on for a while. Through this platform, you will be able to see and hear the Coach and athletes in class and they will be able to see and hear you. Plus, we will have music playing for you as well as a whiteboard so you can see the workout we are doing.

Today, we will be doing the online class during 6am, 9:30am, and 5:30pm. You can get the link as well as set-up instructions HERE.

Starting today, Monday, March 16th, we are going to have 4 layers of programming available to our athletes. In addition to the regular programming we do every day and the bodyweight programming we added last week, we will have 2 additional layers to take advantage of. One will be workouts programmed to use light equipment such as dumbbells, kettlebells, and other things many people are likely to have at home and/or can get easily and have room to store when they aren’t working out. The other layer will be what we called the Junkyard workout using objects you probably already have around the house such as books, cinderblocks, water jugs, etc.

Thank you for taking the time to stay informed and for being a part of the WildFire Family. We look forward to overcoming this challenge together. Please continue to read the extra safety precautions below:

#1 – If you have any symptoms whatsoever, (fever, cough, sneezing, temperature, etc) PLEASE stay home. If you are still feeling up to it, you can join us online via our live and interactive platform.

#2 – If you have immediate family or people who live with you who have these symptoms, same thing goes. Stay home and join us online.

#3 – Extra cleaning measures in place. Spray and wipe down everything you touch. Due to the shortage of wipes, we bought plenty of terrycloth towels. Consider this your own personal cleaning towel for the day and toss in the “dirty” bucket before you leave.

#4 – Avoid sharing equipment including the pull up bars.

#5 – When class is over, if you want to hang out and chat for a while, especially when there are already a lot of people in the gym, go out front or out back and chat. We will put some benches and chairs there to make it easier. Just use your best judgement and be considerate of the next class coming into workout.

Regular Programming: Monday, March 16th, 2020

Warm Up:
2 Rounds
1 Min Jump Rope
30-sec Penguins
10 KB Swings (35/26 or 18)
10 Sumo Deadlift High Pulls (35/26 or 18)
10 Goblet Squats
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Dumbbell Push-ups

10 Dumbbell Bent Over Rows

RX WOD: CrossFit Games Open 20.2 - Rx'd

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, 50/35 lbs

6 Toes-to-bars

24 Double Unders

Scaled WOD: CrossFit Games Open 20.2 - Scaled

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, 35/20 lbs

6 Hanging Knee Raises

24 Single Unders

*Enter your total ROUNDS, not REPS on btwb. We'll calculate your rep total for you on our end automatically.

Bodyweight Programming: Monday, March 16th, 2020

Warm Up: 2 Rounds
1 Min Vertical Jumps (jump rope simulation)
30-sec Penguins
10 Good Mornings
10 Jumping Squats
10 Lunges
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Hand Release Push-ups

10 Bench or Chair Dips

RX WOD: Complete as many rounds as possible in 20 mins of:

4 Tuck Jumps or Jumping Squats
6 V-Ups

24 Vertical Jumps (Jump Rope Sim for both Singles & Doubles)

Light Equipment Programming: Monday, March 16th, 2020

Warm Up:
2 Rounds
1 Min Jump Rope
30-sec Penguins
10 KB or DB Swings (light)
10 Sumo Deadlift High Pulls (light)
10 Goblet Squats
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Dumbbell Push-ups

10 Dumbbell Bent Over Rows

RX WOD: CrossFit Games Open 20.2 - Rx'd

Complete as many rounds as possible in 20 mins of:

4 Dumbbell Thrusters, (whatever you got)

6 V-Ups

24 Double Unders

Substitute bodyweight exercises for above if you don’t have the ability to jump rope

Junkyard Programming: Monday, March 16th, 2020

Warm Up:
2 Rounds
1 Min Jump Rope
30-sec Penguins
10 Single Arm Water Jug Swings
10 Water Jug Sumo Deadlift High Pulls (light)
10 Water Jug Goblet Squats
5 3-sec Push Ups
5 Lemon Squeezers


Strength: Every 1 min for 10 mins, alternating between:

10 Hand Release Push-ups

20 Single Arm Water Jug Bent Over Rows (10 each arm)

WOD:

Complete as many rounds as possible in 20 mins of:

4 Water Jug Thrusters (Got 2 use them, otherwise do single arm and do 4 of each)

6 V-Ups

24 Double Unders or Singles (same number of singles as doubles)

Substitute vertical jumps if you don’t have the ability to jump rope



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