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“I’m thankful for great support from Coaches and fellow Crossfitters”.
“I’m thankful for great support from Coaches and fellow Crossfitters”.
“Becoming a member at CrossFit Blaze has benefitted me in so many ways.”
“Becoming a member at CrossFit Blaze has benefitted me in so many ways.”
“The coaches will show you scaled versions for any age and fitness level”
“The coaches will show you scaled versions for any age and fitness level”
Creating WOD’s since 2009
Creating WOD’s since 2009
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Partner Saturday

CrossFit Blaze – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

– Partner 1: Runs 800 meters

– Partner 2: Performs as many rounds of Cindy while partner runs

– 5 Pull-ups

– 10 Pushups

– 15 Air squats

***Partners switch back and forth until 20 minutes is exhausted. Both partners are always

working

***2 scores will be recorded, total meters ran and total rounds completed of Cindy

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Open gym

CrossFit Blaze – Open Gym

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

Clean and Jerk (Work to heavy single. )

If you have a 1 RM to work off of, then use the following ramp-up:

50% x 3 reps, powered

60% x 2 reps, powered

70 % x 1 power or full

80% x 1 full

90% x 1

95% x 1

100% x 1,

3 attempts over old 100% if you feel like it.

Metcon

Metcon (AMRAP – Rounds and Reps)

4 minutes on, 2 minutes off for 3 total rounds. ( 20 minute total)

25 ring rows

25 double unders

25 calorie row

25 Toes to bar

Finisher

Sweat Plank Ripper (No Measure)

Plank Ripper Tabata Style

:20s on/10s off for 3 mins

Side Plank Leg Lift(Left)

Med-Ball Straight Leg Situps

Side Plank Leg Lift(Right)

Rest 1 min x 3

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Friday

CrossFit Blaze – CrossFit

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Warm-up

Sroka-le hip warm up: (No Measure)

with a hip circle or band around the knees perfrom the following:

1-3 rounds

10m Penguin walks + 5 air squats

10 m Lateral walks + 5 air squats

10 m Monster Walks + 5 air squats

10 x clam shells w/ or w/out band on knee depending on strength

Strength

Clean and Jerk (4 sets Working up of 2 Cleans + 1 Jerk )

WOD

Metcon (Weight)

EMOM – 12 minutes (3 total rounds)

– Minute 1: 5 barbell power clean and jerk

– Minute 2: 30 meter kettlebell farmer’s walk

– Minute 3: 7 barbell front squats @ same barbell load as CJ

– Minute 4: 25 meter sled push

Lvl 1: 95/65

Lvl 2: 135/95

Lvl 3: 165/105

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – Supermen

1:00 – V-ups

1:00 – Bird Dog Plank – https://www.youtube.com/watch?v=hHkBmfwTjN8

1:00 – Mountain Climbers

Rest 2mins

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Open Gym Recovery

CrossFit Blaze – Open Gym

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Skill

Muscle Up Progression Work (No Measure)

3 sets of 5-

A1: 5 repetitions of ring swings; rest 1-2 min x 3

A2: 5 repetitions of horizontal hips; rest 1-2 min x 3

A3: 5 repetitions of strict transitions; rest 1-2 min x 3

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Or

2k Row (Time)

Max Effort 2k Row

Finisher

Fin- Pain Free(ren, tricep, ghd) (Weight)

a) Renegade Row x 5-10/side

b) Dumbbell Overhead Tricep Extension 3 x 8

c) GHD Situp or Back extention 3 x 10

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Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warm- LStart Total -BB Shrugged (No Measure)

3 minutes total

30 seconds of bike or row @ 75% effort

30 seconds easy pace

+

T-Spine mobility on roller for 2 minutes

Banded Pigeon for 2 min/leg

+

Overhead squat hold at bottom position – 3 x 10 seconds perfect hold

+

2-3 sets not for time:

5-8 Ring rows, focus on squeezing scaps in the back

20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders

10 Perfect air squats

Strength

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Wednesday

CrossFit Blaze – CrossFit

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Warm-up

Warm- LStart Total -BB Shrugged (No Measure)

3 minutes total

30 seconds of bike or row @ 75% effort

30 seconds easy pace

+

T-Spine mobility on roller for 2 minutes

Banded Pigeon for 2 min/leg

+

Overhead squat hold at bottom position – 3 x 10 seconds perfect hold

+

2-3 sets not for time:

5-8 Ring rows, focus on squeezing scaps in the back

20 seconds of front leaning rest on floor or on the Rings, focus on tight core and externally rotated shoulders

10 Perfect air squats

Strength

Push Press (3×5 ( Work up no tempo ))

WOD

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

50 dumbbell push press

50 pull-ups

50 russian kettlebell swings

**At the start of every 2 minutes both partners perform 25 double unders (scale to

30 seconds of work if athletes are not proficient with double unders)

* Only 1 partner works at a time except during double unders

*Choose a weight where partners can do unbroken sets of 10ish

Lvl 1: 25/15, 35/25 KB

Lvl 2: 35/25, 53/35 KB

Lvl 3: 50/35, 70/53 KB

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Tuesday

CrossFit Blaze – CrossFit

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Warm-up

Sroka Squat Warm up (No Measure)

https://www.youtube.com/watch?v=z_-Topn_DGI&feature=youtu.be

Perform 1 circuit of the following:

90/90 kneeling glute squeezes x 10

Kneeling Cossack Stretch x 10

Supine Glute bridge (hold for 3 counts) x 10

Book Openers x 10

Table Top T-spine rotations x 10

Followed by 2-3 rounds of:

(with a band, hip circle, etc. Note: band will not leave knees for entire activation series)

10 m penguin walks + 5 air squats

10 m lateral walks + 5 air squats

10 m monster walk + 5 air squats

Strength

Front Squat (3×5 (No Tempo) Work up )

If time 3 x 5 @90% of the weight just used on your

heaviest set

WOD

Metcon (AMRAP – Rounds and Reps)

3 total rounds of: 3 minutes ON – 2 minutes OFF (15 total minutes)

– 3 minutes ON – AMRAP of:

– 20 Double Unders

– 14 wall balls

– 12 box jumps

2 minutes OFF:

Jog at aerobic threshold (get heart rate down prior to next set),

attempt to maintain the same number of rounds and reps for each AMRAP

– Return to AMRAP in the same place you left off

Lvl 1: 60 Singles , 14/10,

Lvl 2: 20/14, 24/20

Lvl 3: 30/20, 30/24

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Planks

1:00 – Bicycles

Rest 2min

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Open Gym Pull

CrossFit Blaze – Open Gym

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Warm-up

Warm up Oly 2016 (No Measure)

500m Run or Row Buy-In

2 rounds For WARM UP

10 PVC Passthroughs

6 Overhead Lunges w/ PVC

6 Clean grip snatches w/ PVC

6 Overhead squats w/PVC

10 Mixed hand placement push ups

Strength

Snatch Pull + Snatch From Hip (10 min EMOM, work to heavy 1+1 complex)

Snatch Grip Deadlift (3×5, 5 RM 2 w/in 10%. )

Superset w/ strict pullup work

Strict Pull-Ups (2×8, then one set max reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 supinating ring rows

10 kb swing

10 calorie row

Plank Finisher (No Measure)

5:00 Total Plank Time in as few sets as possible.

30-50 Band Pull-aparts
OPTIONAL

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Monday

CrossFit Blaze – CrossFit

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Warm-up

Warmup Press Pain Free (No Measure)

250m Run

10 Band-Pull Aparts

10 Scap Push-Ups on Knees

10 Radno Rocks

10 Scap Pull-Ups

5 Hollow Pull-Up Holds

5 Superman Pull-up Holds

10 Banded Presses

Strength

Metcon (Weight)

A. Kettlebell Windmill 3 x 5 reps / side (Exercise on far right in video)

B. 5-5-5-5 handstand hold 3 sets

– Make easier or harder by increasing or decreasing time held

C.Band triceps push-down 3 x 25 (20X0)

WOD

Metcon (No Measure)

Every minute on the minute: 12 total minutes (3 rounds)

Min 1: 15/12 (men/women) calorie row

Min 2: 3 wall walks

Min 3: 20m Bear Crawl

Min 4: 5 strict horizontal rope climbs

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – Ankle Biters

1:00 – Side Plank Reps Left

1:00 – Side Plank Reps Right

1:00 – Med-Ball Trios (R+L+Both)

Rest 2min

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Open Gym Push

CrossFit Blaze – Open Gym

View Public Whiteboard

Warm-up

Pain Free Warmup (No Measure)

Run/Row 500m

1. Ankle Stretch 30s per side

2. Squat/Hip Mobility Complex

-6 Groiners

-6 Frog Jumps to Praying Squat

-6 Cossack Squats

-6 Lunge w/ Twist over Knee

2.Overhead Mobility Complex

-10 Lying Handcuffs

-5×5 Pec and Pump Lacrosse ball roll-out

(5 Locations w/ 5 Pumps per spot)

-10 PVC Passthroughs

-10 Band Pull-Aparts

Strength

Push Press (3×5, work to 5 RM, 2 sets w/in 10%. )

Back Squat (3×5, 5 RM, 2 sets w/in 10%.)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

8 pushups

10 jump lunges (5 each leg)

12 deadbugs ( 6 seach side)

25 m sled back pedal.

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