About CrossFit Q 663

Our NEW Facility ​7250 SQ FEET NEWLY RENOVATED CROSSFIT SPACE 7 ACRES OF OUTDOOR WORKOUT AREA BRAND NEW ROGUE EQUIPMENT CONCEPT 2 ROWERS WODIFY ONLINE ATHLETE TRACKING MENS/WOMENS AREAS WITH CHANGING AREA AND SHOWERS ​BABYSITTING ROOM LOUNGE AREA FREE WIFI YOGA ROOM SONOS SOUND SYSTEM   Our Philosophy in 20 Words We believe CrossFit and its focus on functional fitness improves peoples' lives, creates tighter family bonds, and develops stronger communities.

WOD

  • CROSSFIT

  • Wodapalooza 17.3
    Warm-up
    6 min AMRAP:
    30 sec Bike or Row
    10 Air Squats
    8/6 Push Ups
    6 Box Dips
    PowerLifting
    DB Bench Tempo Work — Start, descend down to chest over 3 seconds, pause @ chest 3 seconds, press out.
    DB Row Tempo Work — Row to chest, hold 3 sec @ chest, lower DB back down to lockout over 3 seconds.

    DB Tempo Superset
    10-8-6 reps of each movement
    WOD Prep
    10 Kipping swings
    20 Sec Handstand Hold
    5 Goblet Squats

    8 Pull Ups
    6 Handstand Push ups
    5 Goblet Squats

    6 Pull Ups
    5 Handstand Push Ups
    5 Goblet Squats

    *add weight each set of Goblet squats
    Metcon
    Metcon (Time)
    4 Rounds:

    21 Pull Ups
    15 Handstand Push Ups
    18 Goblet Squats (70/53)

    Level 2 - Jumping Pull Ups, Hand Release Push Ups - 53/35

    RX+ = Chest to Bar, Strict HSPU, 18 Pistols
    Competition Level Accessory Work ( CLAW)
    Metcon (Time)
    5 Rounds:
    400m Run
    30 KB Swings (70/53)
    20 Push ups