About CrossFit Q

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
  • Mobility room
  • Sonos sound system

 

WOD

  • CROSSFIT

  • Time it right
    Endurance
    Metcon (AMRAP - Rounds and Reps)
    5 Rounds
    5:00 on/2:00 off

    200m Run
    10 Double Push Up Burpees
    20 Heel Taps
    Lifting
    2 Sets:
    30 Jumping Jacks
    10 PVC Pass-Throughs
    10 Push-up to Down Dog
    ---
    10 Bench Press (45/35#)
    5 Bench Press (30%)
    5 Bench Press (40%)
    5 Bench Press (50%)
    5 Bench Press (60%)
    Bench Press (10-8-6-4-2)
    - Your first set of 10 should be a moderate weight. You should have confidence that you will get all 10 in a row.
    - The goal for the remainder of the workout is to keep increasing the weight while maintain unbroken sets.
    - Rest up to 2:00 in between sets.
    Metcon (No Measure)
    4 Sets:
    8-12 Romanian Deadlifts (moderate weight)
    20 Barbell Glute Bridge
    1:00 Hollow Hold
    - Romanian deadlifts are performed with relatively straight legs. Focus on moving slowly through this rep on the down on the up.
    - Increase weight for all movements as long as you can maintain unbroken reps.
    - Rest 1:30 between sets.
    - Adjust the difficulty of the hollow hold by bringing the knees in or bringing the hands in closer to your body.