CrossFit Canvas
Bodybuilding, Functional Fitness, Strength & ConditioningSweat Our 45-60 minute program offers fun fast paced workouts that can help everyone improve their overall (GPP) General Physical Preparedness, building base strength, conditioning, skills, body composition and overall fitness. These classes focus on the Core Lifting Barbell movements, Dumbbell & Kettlebell Movements, along with body-weight and gymnastic movements, everything to help with everyday life outside the gym. Get stronger physically and mentally with a fast-paced, different circuit of strength and cardio exercises that keep your body guessing and mind engaged.
Incorporating cardio to improve endurance, strength to help build lean muscle and burn fat, as well as utilize functional movements to move better. The workout each day will be different, some days long duration between 20-30 minutes, some days short duration workout between 10-15 minutes, each day will include warm-ups focused on muscle groups targeted for that day, as well as post exercise stretching.
Be ready to get your sweat on, and have a great time working out.
Get it in, Get your Sweat on, Repeat.
Features5 sessions per week
Must use App app to view and log training
Program Training
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
General Warm Up 1
4 Minute Clock :15 Jog :15 Knee Hugs :15 Leg Swing :15 Air Squats
Upper & Lower
C
Every 2 Minutes for 5 Sets Complete 10 DB Push Press + 10 DB Reverse Lunges
Conditioning
D
Core Activation 6
Complete 3 Rounds 30 KB Russian Twist 20 Quadruped Shoulder Taps 10 Hanging Knee Raises Rest 1:00 Between Rounds
Conditioning
E
"The Challenge"
5 Rounds for Time: 15 Russian KB Swings 15 KB Goblet Squats 15/12 Calories (Your Choice of Bike, Row, Ski) Rx: 53, 35 15 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
B
(A) Alternating Cross body DB RDL
5 x 10
Conditioning
C
"Heater"
12 Minute AMRAP 12 DB Snatches 12 Box Step-Up w/ DB 20 Ab Mat Sit-Ups Rx: (DB 50, 35)(Box 24/20in)
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
Pause Back Squat
10 x 3
Conditioning
C
"Around the World"
2 Rounds 1:30 Per Station :30 Rotation Station 1 Rowing Station 2 DB Incline Bench Station 3 Assault Bike Station 4 Bodyweight Lunges Station 5 Ski-Erg Station 6 Hanging Knee Raises
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
General Warm Up 1
4 Minute Clock :15 Jog :15 Knee Hugs :15 Leg Swing :15 Air Squats
C
(A) Deadlift
5 x 5
Conditioning
D
"Bar Bend"
5 Rounds For Time 25 Double Unders 8 B.B. Deadlift 8 Lateral Burpee RX: 135/85 Time: 12 Minute
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
Core Activation 1
4 Rounds :15 Each Movement Plank Superman Side Plank (Left) Side Plank (Right)
C
(A) Bench Press
5 x 5
Conditioning
D
"Ball Drop"
For Time: 20-15-10-5 Wall Balls Cal Bike/Row/Ski SA DB Push Press (Ea Arm) Ab Mat Sit-Ups Time Cap: 15 Minutes
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)
