Yearly Archives: 2018

Week of Dec 16, 2018

Week of Dec 16, 2018Week 4 of 4 - This is the LAST week of our Oly set! Have Fun, lets hit a few PR’s! Monday: Strength: Snatch (full or power)WOD: 15-12-9-6-3DB Step-up overs (50/35)Handstand Push-upsCal rowFitness:DB Step-up overs (30/20)DB Strict PressCal row Tuesday: Strength: Jerk (split or push) 4x5 and Bent Over Row 4x10WOD: 100 Double Unders75…
Read more

Week of Dec 10, 2018

Week of Dec 10, 2018Week 3 of 4 - This is the second week of our Oly set! Monday: Strength: Snatch (full or power)WOD: .com 1812083 Rounds30 DB Snatch (50/35)30 TTBFitness:30 DB Snatch (35/20)30 Hanging Knee Raises Tuesday: Strength: Jerk (split or push) 4x5 and Bent Over Row 4x10WOD: .com 1812062000m row50 WBS (20/14)1000m row35 WBS500m row20…
Read more

Week of Dec 2, 2018

Week of Dec 2, 2018 Week 2 of 4 - This is the second week of our Oly set! Monday: Strength: Snatch (full or power) WOD: AMRAP 12 - increasing reps by 1 each round Squat Cleans (95/65) Handstand Pushups Fitness: Front Squats DB Strict Press Tuesday: Strength: Jerk (split or push) 4x5 and Bent…
Read more

Week of Nov 26

Week of Nov 26, 2018 Week 1 of 4 - This is the first week of our Oly set for the next 4 weeks! Monday: Strength: Snatch (full or power) WOD: 21-15-9 KB Squat Clean (32/24) Pull-ups Fitness: KB Squat Clean (20/12) Jumping Pull-ups or Ring Pulls Tuesday: Strength: Jerk (split or push) 4x5 and…
Read more

The Secret

We Have Located The Fountain Of Youth! Exercise is  the fountain of youth - there are no gimmicks, or secret pills. It’s just good old fashioned hard work and discipline. Daily activity is the way to keep your body healthy and fit. Here is a short list of some of the benefits of exercise: Decreased…
Read more

Week of Nov 19, 2018

Week of Nov 19, 2018 Week 6 of 6 - This is the last week of this squatting set, we will be retesting our maxes for these lifts! Get ready for an Oly set for the next 4 weeks! Monday: Strength: Back Squat Retest 1 rep max WOD: 5 Rounds - 1min at each Burpee Box…
Read more

Week of Nov 12, 2018

Week of Nov 12, 2018 Week 5 of 6 - Smolov Strength Set Monday: Strength: Back Squat  3@60%, 3@70%, 3@80%, 2×3@95% Score last set WOD: 15-12-9 Push Press (95/65) Ring Dips Rest 2min 9-12-15 Hang Power Cleans (95/65) Burpees Tuesday: Strength: Deadlift 5x2 @80% + 5lbs from last week WOD: AMRAP 18 5 Round Buy…
Read more

Week of Oct 29, 2018

Week of Oct 29, 2018 Week 3 of 6 - New Squatting Set Monday: Strength: Back Squat 7x5 @80% WOD:  EMOM 20 1min - 3 Clean and Jerk - Touch & Go no regripping on the floor, no dropping from overhead 2min - 30 Double Unders (50 Single Skips) Tuesday: Strength: Deadlift 5x2 @80% +…
Read more

Our First Blog Post

Welcome to Our Blog All things Physiotherapy, CrossFit, Personal Training, and Nutrition Hi Everyone and welcome to the CrossFit Rebuild blog! I am very excited to be sharing our expertise and knowledge with you. I hope that you will find this a worthwhile read - and enjoy the upcoming content from our amazing staff. We…
Read more

Week of Oct 22nd

Week of Oct 22, 2018 Week 2 of 6 - New Squatting Set Monday: Strength: Back Squat 5x7 @75% WOD:  10 Rounds 1 Power Snatch 1 Hang Snatch 1 Squat Snatch *During warm-up find a heavy weight that you can do all 3 movements at* Fitness: 1 Power Clean 1 Hang Power Clean 1 Squat…
Read more