CrossFit Canvas
Functional Fitness, Power Sports , Strength & Conditioning, Olympic LiftingCrossFit Our 60 minute workouts offer a combination of functional movements - everything from cardio, gymnastics to power lifting and Olympic lifting. Every day brings something new and challenging, so get ready to get after it every day.
If you’re looking to be challenged everyday and you’re tired of the same old routine at your traditional gym, everyone wears headphones, either no one talks to you or everyone talks too much, or the gym is too busy and you can’t do what you planned. We have something for you, our programming is scaled by weight, intensity and mechanics to fit any individuals fitness level, either beginner or experienced CrossFitter.
This program is for ANYONE!
All of our CrossFit Classes are coach-led and follow a programmed daily workout, roughly 60 minutes starting off with a certified coach guiding you through a specific daily warm-up, followed by briefing of the Strength for the day and the CrossFit WOD (Workout of The Day) which is the High-Intensity Interval training that has become so popular due to the amazing physical and mental results you can achieve through training with CrossFit.
Experience The Difference!
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep 0:00-10:00
A
General Warm Up 1
4 Minute Clock :15 Jog :15 Knee Hugs :15 Leg Swing :15 Air Squats
B
(A) Back Squat
5 x 10
Conditioning 30:00-50:00
C
"Triple Twenties"
3 Rounds for Time: 20 Calorie Ski, Bike, Row 20 Wall Balls 20 Toes to Bar *Rest 1 Minute Between Rounds 20 Minute Time Cap
Conditioning
A
General Warm Up 2
6 Mintue AMRAP 1:00 Min Cardio of Course: Bike, Row, Ski, Run, Jump Rope 10 Plate Ground to Overhead 10 Plate Squats 5 Push Ups
Conditioning
B
Core Activation 2
4 Rounds :15 of Each Movement Hollow Rock Sit ups Plank To Top of Push Ups Quadruped Shoulder Tap
C
(A) Deadlift
5 x 8
Conditioning
D
"Snatch & Run"
For Time 200M Run 2 Snatches 200M Run 4 Snatches 200M Run 6 Snatches 200M Run 8 Snatches 200M Run 10 Snatches RX: 135/95 *15min Time Cap
Conditioning
A
General Warm Up 3
8:00 Minute AMRAP :30 Seconds Cardio of Choice 15 Jumping Jacks 10 Air Squats 5 Push Ups 6 Lunges
B
(A) Standing Strict Shoulder Press
5 x 5
Conditioning
C
"How Far Can you Go"
16 Min AMRAP 5 Chest to Bar Pull Ups 10 Push Ups 15 Box Jumps RX: 24/20inch Box
Conditioning
A
(A) Blood Flow Warm-Up
3-5 Minutes of any Cardio Min 1: Easy Pace Min 2: Moderate Pace Min 3: Moderate/Fast Pace Min 4: Easy Pace Min 5: Moderate Pace (Assault Bike, Running, Rowing, Skiing, or Jump Rope)
B
(A) Warm Up for Olympic Weightlifting
1 x 5:00
C
Burgener Warmup
1 x 3:00
Power Clean + Push Jerk
D
EMOM x15 Every Minute Complete *Build up to Today's Heavy 1RM 1 Rep of Power Clean + 1 Push Jerk
Conditioning
E
"Fast & Filthy"
Every 3 Minutes x5 Rounds 5 Front Squats 10 Jumping Lunges Sprint 200m Row RX: 155/105 Rest Remaining Time each round *pull Front Squats from the ground Score = Total Accumulated Time for all 5 Rounds
Conditioning
A
(A) Blood Flow Warm-Up
3-5 Minutes of any Cardio Min 1: Easy Pace Min 2: Moderate Pace Min 3: Moderate/Fast Pace Min 4: Easy Pace Min 5: Moderate Pace (Assault Bike, Running, Rowing, Skiing, or Jump Rope)
Conditioning
B
PVC Warm-Up
Complete 8-10 Reps of each movement Should take Approximately 5 Minutes
C
(A) Front Squat
5 x 3
Conditioning
D
"One Run"
For Time 1000m Row 50 Alt. Dumbbell Snatch 400m Run RX: 50/35 15min Time Cap
Conditioning
A
General Warm Up 2
6 Mintue AMRAP 1:00 Min Cardio of Course: Bike, Row, Ski, Run, Jump Rope 10 Plate Ground to Overhead 10 Plate Squats 5 Push Ups
Conditioning
B
Core Activation 1
4 Rounds :15 Each Movement Plank Superman Side Plank (Left) Side Plank (Right)
Conditioning
C
"Ice Breaker"
For Time Partner WOD Buy In Row 1000m (Alt. Every 250m) Then 2 Rounds 20 Burpees 40 Wall Balls 20/14 60 Kettlebell Swings 53/35 80 Box Jumps 24/20 100 Sit Ups 400m Run (Run Together) Cash Out Row 1000m (Alt. Every 250m) *break up as desire but Run together
A
(A) Warm Up for Olympic Weightlifting
1 x 5:00
B
Burgener Warmup
1 x 5:00
C
(A) Hang Power Snatch
5 x 2
Conditioning
D
"Buns Day"
12 Minute AMRAP 8 Back Squats 135/85 12 SA DB Overhead Lunges 50/35 15/12/ Calories of Choice: Bike, Row, Ski, or 200m Run
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)
