CrossFit Canvas
Strength & Conditioning, Functional Fitness, General FitnessThree days per week you get conditioning workouts that consist of varying intensities to maximize results over the 4 week period, you will burn more calories, get in better shape and not be bored throughout your conditioning.
3 sessions per week
Must use App app to view and log training
Program Training
Run 1.1
A
- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate
Conditioning
B
1200 Meter Row Goal: Maintain around 25 SPM (Strokes Per Minute) Pace: Easy, Comfortable Time: Approx 5-6min
Conditioning
C
- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate
Bike 1.1
A
- 2 Minutes 50% - 1 Minute 70% - 2 Minutes 50% - 1 Minute 70% Total: 6minutes Pace: Easy, Moderate
Conditioning
B
1200 Meter Row Goal: Maintain around 25 SPM (Strokes Per Minute) Pace: Easy, Comfortable Time: Approx 5-6min
Conditioning
C
- 1 Minutes 50% - :45 sec 75% - 1 Minutes 50% - :45 sec 75% - 1 Minute 50% - :45sec 75% - 1 Minute 50% Total: 6+minutes Pace: Easy, Moderate
Row 1.1
A
1000 Meter Row Goal: Maintain around 25 SPM (Strokes Per Minute) Pace: Easy, Comfortable Time: Approx 4-5min
Conditioning
B
- 1 Minutes 50% - :45 sec 75% - 1 Minutes 50% - :45 sec 75% - 1 Minute 50% - :45sec 75% - 1 Minute 50% Total: 6+minutes Pace: Easy, Moderate
Conditioning
C
- 2 minutes 50% - 1 minute 70% - 2 minutes 50% - 1 minute 70 % Total Time: 6minutes Pace: Easy, Moderate
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
