Are you ready to share the Fire? 🔥
From December 1–8, WildFire CrossFit is hosting Bring a Friend Week, and we’re inviting YOU to join in the fun! Whether you’re a current member, a former member, or someone who’s been curious about CrossFit, this is the perfect opportunity to experience what we’re all about—and bring a friend along for free.
Here’s What You Can Expect:
- 💪 Free Classes: Join any of our regularly scheduled classes, on us!
- 🏋️♀️ All Fitness Levels Welcome: Never done CrossFit? No problem! Our expert coaches will guide you step by step.
- 🤝 Discover the WildFire Difference: Experience the workouts, fun, and community that make us more than just a gym.
What Happens Next?
If you or your friend are ready to keep the momentum going, our On Ramp Program is the perfect next step.
With five personalized training sessions, it sets new members up for success with proper technique, nutrition guidance, and more.
Speak with a coach this week and get more details.
Mark Your Calendar:
📅 When: December 1–8
📍 Where: WildFire CrossFit
Here is the link to sign up for our Bring a Friend Week. Sign up here and reserve your classes so we know you are coming.
Let's share the WildFire experience with someone who’s been thinking about starting their fitness journey.
All of our classes are coach led so that you get the workout personalized to you within a fun group setting.
We train functional movements across a broad spectrum of fitness.
Classes are constantly varied and your coach will help you find the intensity that gets the results you are looking for and meets you where you are at.
Here is what is in store for you this week at WildFire CrossFit.
Monday
Rx
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest
Intermediate
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
Beginner
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest
Skill Work
Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
Tuesday
Rx/Intermediate/Beginner
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Wednesday
Rx
3 rounds for time of:
Partner Run, 400 m
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Toes-to-bars
Intermediate
3 rounds for time of:
Partner Run, 400 m
20 Wall Balls, 14/10 lbs, 10/9 ft
12 Toes-to-bars
Beginner
3 rounds for time of:
Partner Run, 200 m
20 Wall Balls, 10/6 lbs, 9/8 ft
12 Hanging Knee Raises
Skill Work
3 rounds for quality of:
Plank Hold, 30 secs
15 V-ups
Thursday
RX
2 rounds for time of:
Run, 800 m
60 Double Unders
40 Dumbbell Goblet Reverse Lunges, 50/35 lbs
Intermediate
2 rounds for time of:
Run, 800 m
40 Double Unders
40 Dumbbell Goblet Reverse Lunges, 35/20 lbs
Beginner
2 rounds for time of:
Run, 400 m
40 Single Unders
20 Dumbbell Goblet Reverse Lunges, 25/15 lbs
Friday
Rx
30-20-10 reps for time:
Single-leg squats
Pull-ups
Score: Total time
Itermediate
20-15-10 reps for time:
Single-leg squats
Pull-ups
Score: Total time
Beginner
20-15-10 reps for time:
Air squats
Jumping pull-ups
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