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We are thrilled to bring you an awesome opportunity to meet others in our neighborhood who are prioritizing their health, fitness and nutrition. You’ll find…

We’ve all heard this advice: “Don’t ever shop for groceries on an empty stomach.” With rising food prices, we can’t afford to make unplanned –…

Strength Push Jerk: Build to a moderate set of 5 over 12:00. Workout 5 sets:25/20 Calories on BikeMax Reps Unbroken Push Jerk:90 rest between sets

Today’s Member Spotlight is on Fabiana who joined CrossFit Renaissance in September 2018. When Fabiana enrolled at Crossfit Renaissance, she wanted to get control over…

Strength

All Strength work today, starting with some speed work in the deadlift. Loads should be light and the bar should be accelerating quickly. In the Single Leg RDLs, drive the movement by driving the back heel towards the ceiling, hips back and aim for the ground near your ankle with the weight. The shoulders should not move without the back heel moving as well.

DEADLIFT AGAINST A BAND

8 x 3 @55% every 60s.
– 2-3 Warm-up sets
– use 1RM from 12/6

BACK SQUAT

5 x 3. Rest 2:00
– build to a heavy 3

Conditioning:

This Kettlebell complex should be very challenging and elevate the heart rate significantly. You won’t be fully recovered, but do your best to lower your HR as much as possible during the rest interval.

AMRAP 12

8 each Single Leg RDL Left (53/35)
8 Single Arm Front Rack Reverse Lunge Left
8 Goblet Squats
8 each Single Leg RDL Right
8 Single Arm Front Rack Reverse Lunge Right
Rest 60s
– Goal: Challenging Effort, shoot for 4 full rounds

Accessory:

TIBIA RAISE

2 x 20. Rest 60s.

COOLDOWN 

– Adductor Rockback Stretch x 60s each

– Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

Strength:

PUSH JERK 
1RM in 6-8 sets. Rest 2:00
– goal: 5# PR

Metcon:

AMRAP 12:
10 Toes to Bar
10 Shoulder to Overhead (135/95)
200 Meter Run or 250 Meter Row
– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes.
*Last tested 4/1

Accessory Work

RING ROWS 
3 x 20-25. 90s.
– Use an angle that is ‘easy’

GYM Stream Hero WOD: Noah Calderon With a Partner: Row 1097 Meters, then: 20 rounds of: 3 Deadlifts (225,155) 8 Kettlebell Swings (53,35LB) 12 Box…

Coach Joyce here and I’m really excited to launch our Simply Fit program! Simply Fit is a program with no complex movements, no equipment required,…

GYM Strength: Your Next Lift 3 sets of 5 reps Metcon:  

STRENGTH

EMOM 12:
Min 1: 30s Hollow Hold
Min 2: 30s Side Plank L
Min 3: 30s Plank
Min 4: 30s Side Plank R

CONDITIONING

EMOM:
10 Air Squats
Max Reps Push-ups
*Workout is done after completing 100 Push-ups

COOLDOWN

– Lizard Pose 30s each
– Scorpion Stretch 30s