Friday, July 6th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

2 Rounds

:45s of Single Unders

Squat Hold + 10 Thoracic Rotations

10 Kip Swings

:30s Kneeling Thoracic-Spine stretch w/ hands on a box

10 Goblet Squats w/ light KB

Front Squat (5-5-5-5-5)

Build up to approx. 80% of 1RM and start your first set there. Look to rest 3-5 minutes between each set.

Accessory Work

If you have any additional time after your Front Squats you can perform:

3 RNFT

40 AbMat Sit Ups (Weighted if wanted)

10-20m Handstand Walks (sub w/ :30-:45s Handstand Holds)

cool down

Foam roll quads 2 min each leg

Foam roll thoracic spine for 1 min

2-3 min AAB or Rower

Thursday, July 5th Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Run 300m

2 Rounds

4 Walk Outs w/ 2 Push Ups

5 Sumo Squats

10 Russian KB Swings

10 PVC pass through

10 Around the world (5 ea way)

Don’t cheat the stretch today. Do it right💪‼️

Metcon (Time)

4 RFT

Run 400m

10 Push Ups

15 Wall Balls 20/14

20 KB Swings 53/35

RX+ – Handstand Push Up, 70/53 KB Swings

20 Min time Cap…….Drop Dead‼️‼️‼️‼️

*1 second penalty for every rep NOT completed.

Recovery

ROMWOD

4th of July Wod! One Class Only at 9:30

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Metcon (Time)

7 Rounds (and then some) for time:

4 Deadlifts (Heavy)

20 Synchronized Med Ball Cleans (20#/14#)

18 Synchronized Toes To Bar

–AND–

*Cumulative 242 Box Jumps
Each Partner will perform 1 of the 4 Deadlifts each round (4 total each round). The weight should be about 90% of the lowest 1RM Deadlift.

Each Team of 4 will have two pairs.

Each Pair will do 20 synchronized Med Ball Cleans (40 total each round). Each Pair will also do 18 Toes to Bar (36 Total each round).

Before the team can call “Time” the team must complete a Total of 242 Box Jumps.

Tuesday, July 3rd Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

Run or Row 300m

2 Rounds

10m Bear Crawl

10m Walking Lunge w/twist

10m Burpee Broad Jump

10 OHS PVC

Accessory Work

Tabata

Hollow Rocks

R/L Plank Holds (alternate ea round)

Metcon (AMRAP – Reps)

For Reps:

12 Min Running Clock

In minutes 0-4 Complete AMRAP of…..Row Calories

In minutes 4-8 Complete AMRAP of…..Hang Power Clean 135/95

In minutes 8-12 Complete AMRAP of Burpees Over Bar

Score is total reps completed in the three movements

Monday, July 2nd Wod!

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Warm-up

10 Min clock (increase pace each round)

6 10m Shuttle Runs

4 Walk Outs

1 Round of Cindy

EMOM x 12

Odd min – Run 200m

Even min – :30 sec of DB/KB Farmers Carry Holds (H.A.Fing.P)

Metcon (Time)

5 RFT

5 Clusters 135/95

10 Chest 2 Bar Pull Ups
Find a load that keeps you in the 7-10 Min time domain.

Scale necessary movement.

Accessory Work

cool down

2-3 min bike/row (slow lactic acid flush)

1min (each side) pigeon stretch

1min (each side) twisted cross

1-1.5 min(each side) supine piriformis stretch

Sunday Open Gym Session @ 9:30am

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

Hello T2CF Members,
We are still trying to organize a Power Lifting Class on Sundays with Coach Ana & Coach Jake. The month of July is a little crazy with all of the kids being out of school.
However, I will open the gym on Sunday
at 9:30 if you want to come by.
You can lift, workout or just come by and help keep the box clean if you want.
Thank you,
Coach Tony

The Numbers Behind the Membership Price

Jake Worthington Behind The Box

The price of our membership is $140. If you think of this number as a gym membership, like you would pay at a LA Fitness, 24 Hour, Fitness 19, then this number seems fairly expensive. When you regard a gym membership as checking in at the front desk and using the equipment without instruction, without guidance, and without a plan (as in a workout program), then you are correct. $140 would be expensive. Stay with me, I need to differentiate our CrossFit classes from what you may have just pictured. The numbers are after this description.

At CrossFit Incinerator, you show up for a CrossFit class. It is instructor led. No, it is not someone standing up in front of a room with a microphone headset demonstrating the movements while you follow along. Our coaches carefully layout a plan for the hour. They guide you through the warm-up. They will then guide you step-by-step through the intricacies of the movements (squats, cleans, snatches, pull-ups, etc.), carefully unfolding the more technical cues as you become more proficient over time. They will then appropriately scale, or tailor, the workout for your specific needs/skills/strengths/limitations. They are careful to ensure you achieve the same workout difficulty as will be experienced by everyone in the class according to their proficiency. When the workout begins our coach’s work has just begun. They will work the room, giving everyone individual attention as you attempt to complete the workout to the best of your ability. You will NEVER be asked to do more than you can, and at the same time you will be expected to try and perform the actions to the best of your technical ability. When the workout is over, everyone high fives, cleans up after themselves, and goes home. The coach remembers how you did, and is already thinking about your progress tomorrow.

So, here are the numbers. We offer classes 6 days a week. If you come all 6 days, which requires strict adherence to a plan for your nutrition and recovery, including sleep, hydration, and lots of food, then that hour cost you $5.83. If you come 5 days per week, then the hour costs you $7.00. 4 days per week, which is recommended for everyone, then it is $8.75. 3 days per week is a minimum recommended participation, then an hour is $11.67.

Lets put that in line with other services you may get on a regular basis. A haircut? Getting your nails done? A massage? So you see, its not at all a ridiculous price tag.

The other option we have for membership is a punch card. 10 classes gets costs you $115. This is beneficial for anyone who may come less than 3 times per week, and will last you a month and a week if you come two times per week. Of course, it will last you ten weeks if you come just once a week.

My recommendation? Come in and try us out for free for a few classes. By now you have heard about CrossFit. If you are reading this, then you are interested. So come. The hardest part is your first few times. Then we can discuss which option may be best specifically to your needs, schedules, and ability.

Last thing. Each CrossFit affiliate has its own vibe. The people in it, the coaches, even the programming (workouts), they all provide a culture. If you try out an affiliate and it isn’t quite your cup of tea, then please try out another one. There are plenty in most cities. We would love to have you as our client, but if we aren’t the one for you please try out another.

Thanks for reading!

Jake