FITNESS BUILT TO LAST

Programs

CrossFit Group Classes
CrossFit Group Classes

As a member at CrossFit 192 you will attend group classes which last one hour and begin with a warm-up and dynamic stretching.

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Dunamis BoootCamp
Dunamis BoootCamp

You signed up for the Spartan Race (or a similar type race). Not sure how to train for it? Engaged? Stressed out with wedding planning? Even more stressed thinking about how to get in shape for your wedding? Or are you simply looking to get stronger, faster, gain endurance and to feel more prepared for your sport or CrossFit WODs? Or do you simply want to loose weight and tone up? Dunamis Bootcamps are the way to go.

In a few words: they are FUN, UNPREDICATBLE and they WORK!

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Monday December 11, 2017

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Part A Strength
Back Squat
3-65%
3-70%
3-75%
3-80%

Part B Conditioning
4rds (each rd as fast as possible)
15/13 cal row
15 jumping air squats
1x triple hang squat clean (165/135)
-rest
* Rest a max of 3 min after each round.


Friday December 8, 2017

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Part A
Snatch Balance
3-3-3-3

Part B
3 rounds for time of:
10 x Dumbbell Complex, Alternating Arms
500 Meter Row
** Complex
3 x One-Arm Snatch (w/Heavy DB) + 1 x One-Arm Overhead Squat, Overhead Lunge Right, Overhead Lunge Left

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