CrossFit Schedule

Please RSVP to attend classes

Monday Oct 20

Tuesday Oct 21

Tuesday Oct 21

Wednesday Oct 22

Thursday Oct 23

Thursday Oct 23

Friday Oct 24

Saturday Oct 25

WODS

Monday 10/20/14

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

Read more...

Week 10/20/14

Monday, 10/20/14:

CrossFit:

15mins skill: KB snatch

KB snatch: 3-3-3-3-3

W.O.D

12min AMRAP:

  • 12 KB snatches (6 right, 6 left)
  • 12m duck walk

 

Just Results:

50-40-30-20-10: KBS 

10-20-30-40-50: Duck walk (meters)

After each round: 15 MB sit up w/throw 

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Read more...

10/18/14

W.O.D

21-18-15-12-9-6-3:

Push press

Box jump

Before each set: 400m run

Buy out: 400m run

Read more...

Friday: 10/17/14

CrossFit:

Front squat: 2-2-2-2-2-2-2

W.O.D

10-9-8-7-6-5-4-3-2-1:

  • Double KB clean
  • Double KB front squat
  • Burpee over KB 

 

Just Results:

1-10-1:

  • Taters
  • Burpees
Read more...

Week of 10/13/14

Thursday, 10/16/14:

CrossFit: 

10mins: tire flips 

W.O.D

2 rounds: 

5min tabata AMRAP:

Tire flips

Jump thru tire

 

Just Results:

Tire flip ladder

30min AMRAP:

Tire flips: 1, 2, 3, etc.

After each set: 15 over the box

 

Read more...

Thursday: 10/16/14

CrossFit: 

10mins: tire flips 

W.O.D

2 rounds: 

5min tabata AMRAP:

  • Tire flips
  • Jump thru tire

 

Just Results:

Tire flip ladder

30min AMRAP:

Tire flips: 1, 2, 3, etc.

After each set: 15 over the box

Read more...

Wednesday: 10/15/14

CrossFit: 

20mins: 1RM bench

W.O.D

"Randy"

75 snatches @ 75/55

 

Just Results:

21-18-15-12-9-6-3:

  • Barbell snatch
  • Lateral burpee over bar

 

Buy out: 84 calories row

Read more...

Tuesday: 10/14/14

CrossFit:

Pull up: 5-5-5-5-5-5-5

W.O.D

100 thrusters for time (95/65)

 

Just Results:

50-40-30-20-10: (total reps)

  • Partner wall balls
  • Ring row, alternating

After each set: 400m partner run

Read more...

Monday: 10/13/14

CrossFit:

Deadlift: 3-3-3-3-3-3-3

10min AMRAP:

  • 10 deadlift
  • 10 sit ups
  • 10 HRPU 

 

Just Results:

3 rounds:

  • 50 calorie row
  • 40 sit ups
  • 30 deadlifts (light-medium weight)
  • 20 HRPU
Read more...

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Kimmie's Corner

Hi everyone!

 I want to thank Mike Carozza for giving me this opportunity to write about my experience here at Carozza Fitness and high school sports.

 Just to give you a little background information, I have been going to Carozza Fitness since I was in fifth grade. I am now in ninth grade and I still go to Carozza almost every week.

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Susan Hanna

1) How did you hear about the gym originally? I was in Colorado skiing and watching The Today Show.  They had a feature about Carozza and I thought "Gee, I've seen that place near my house before!". So when I got back from Colorado, I found Michael and got started.

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