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Creating WOD’s since 2009
Creating WOD’s since 2009

Wacky Wednesday


CrossFit Blaze – CrossFit

Warm-up

Roxanne (No Measure)

You don’t have to turn on the red light

Strength

Front Squat (3×3 @70 %)

WOD

Metcon (AMRAP – Reps)

Buy-In=Max Calorie Row in 1min

AMRAP Starts Imm after row is complete

6min AMRAP

6 SDLHP 95/65

8 Box Jumps 24/20

10 HR Push-ups

:20sec Invisible Chair Hold (Count as 2reps)

Finisher

Metcon (No Measure)

Crossover Symmetry (Recovery Routine)

Core Series Workout 6 of 6 (No Measure)

Anti-Rotation – 2 x 15 (Pallof Press)

Flexion – 1 x 50 (Kneeling Banded Crunches)

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Mixed Model Tuesday’s


CrossFit Blaze – CrossFit

Warm-up

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Mixed Model Tuesday’s


CrossFit Blaze – CrossFit

Warm-up

Quick Feet Warmup (No Measure)

Perform 10 of Each Movement for 2 Rounds

1. Two Feet Side to Side

2. Two Feet Front to Back

3. Ali Shuffle

4. Quick Touches (“Pitter Patter”)

5. Single Leg Front/ Back

6. Single Leg Side/Side

Skill

Turkish Get Up (1RM (Both Arms))

WOD

Metcon (No Measure)

Work Cap Tuesday

20mins @ 50-60% easy pace

TGU x 3 per arm

Strict Pull-Up x 3-6

Burpees x 4-6

KBS x 10

Double Unders x 10-20

Air Squats x 10-20

Stretch/Foam Roll 1 min B/T Rnds

Move at a slow speed through all movements

Finisher

Core Series Workout 4 of 6 (No Measure)

Lateral Flexion- 2 x 15 (DB/KB Windmills)

Rotation- 2 x 25 (Kneeling Russian Twist)

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Monday Night Madness


CrossFit Blaze – CrossFit

Warm-up

Squats Sally (No Measure)

Squat every time you hear “bring sally down” stand back up when you hear “bring sally up”

Strength

Power Clean (Heavy Double )

(RX+Work to 70% of 1RM CJ for a double. )

Power Clean Cycling Drop Sets:

All groups will perform 2 Sets of 5 Reps Drop set at 10-20lb down

Rest 2min Between Sets

Front Squat (4 sets of 1 at 75% of your 1RM Front Squat.)

WOD

Metcon (Time)

21-15-9

Reverse KB Lunges 1-1

Wall-Balls

Push-Ups

Finisher

“Legs in the Air” Finisher (No Measure)

Core Complex (5,5,5) x 3-5 Sets

V-ups, hip-ups, alternate toe touches

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Saturday Shuffle


CrossFit Blaze – CrossFit

Metcon (Time)

4 Rounds

800m run

30 Walking Lunges (plate overhead)

25 Box jumps

20 Wall Ball

10 HSPU

Cash out – 25 Pushups

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Open 15.1!!


CrossFit Blaze – CrossFit

Live announcement taping!
https://www.youtube.com/watch?v=dM6birNZqOA

Warm-up

Short Lower A (No Measure)

6min AMRAP

Handstand Hold :30s

20 Scorpions

30ft Quad Stretch

30ft Zombies

Skill

Metcon (No Measure)

Review movements for Open WOD

-TTB/KTC

-Deadlift

-Snatch

-CJ

WOD

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#
Scaled OR RX Then BOTH perform 15.1A

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Finisher

Hip Stretch (Time)

1:00 Hip Couch Stretch

1:00 Pigeon

2 rounds

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Open 15.1 Release Day !!


CrossFit Blaze – CrossFit

SIGN UP at http://games.crossfit.com/

WOD is released at 8pm!

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

Skill

Hand Stand Hold (Work on Technique and balance. )

Perform 1 max Hold against wall or Freestanding !

WOD

Metcon (No Measure)

Mon-“Giraffe Unicorn”

Start a running clock every 5:00 your goal changes.

0-5:00 = 21-15-9

Power Cleans 115/75

Burpees

5-10:00

50 Single Arm Overhead KB/DB Lunges

30 Box Jumps 24/20

10-15:00 EMOM

20 Double Unders(40 Singles worth 20reps)

AMRAP Reverse Bear Crawl Laps (18ft = 10 reps)

Tues-

8min AMRAP

12 DB Push-Press

8 Ball-Slams

4 OHS (RX+= 115/75)

Wed-

8min AMRAP

15 KBS (RX+= 70/53)

10 Pull-Ups

5 Thrusters 95/65

Finisher

Metcon (No Measure)

Crossover Symmetry

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Wednesday Night Lights


CrossFit Blaze – CrossFit

The Masters Athletes of Fitness
http://youtu.be/kH_z49kgJVU

Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

10 Burpees

Strength

Deadlift (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Push-Press (RX+ 115/75)

5 Burpees

5 Pull-Ups

Mini Frog to Static Ladder (AMRAP – Rounds)

Non-Negotiable Statics

5sec Frogs

5sec Statics

10sec Frogs

10sec Statics

15sec Frogs

15sec Statics

20sec Frogs

20sec Statics

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total

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Wednesday Night Lights


CrossFit Blaze – CrossFit

The Masters Athletes of Fitness
http://youtu.be/kH_z49kgJVU

Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

10 Burpees

Strength

Deadlift (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

5 Push-Press (RX+ 115/75)

10 KBS (RX+= 70/53)

5 Pull-Ups

Mini Frog to Static Ladder (AMRAP – Rounds)

Non-Negotiable Statics

5sec Frogs

5sec Statics

10sec Frogs

10sec Statics

15sec Frogs

15sec Statics

20sec Frogs

20sec Statics

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total

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Wednesday Night Lights


CrossFit Blaze – CrossFit

The Masters Athletes of Fitness
http://youtu.be/kH_z49kgJVU

Warm-up

Heroic Warmup (No Measure)

10 Jumping Jacks

10 Push-ups

10 Flap Jacks

10 Groiners

10 Air Squats

10 Frog Jumps

10 Sit-ups

10 Burpees

Strength

Deadlift (2-2-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

15 KBS (RX+= 70/53)

10 Pull-Ups

5 Thrusters 95/65

Mini Frog to Static Ladder (AMRAP – Rounds)

Non-Negotiable Statics

5sec Frogs

5sec Statics

10sec Frogs

10sec Statics

15sec Frogs

15sec Statics

20sec Frogs

20sec Statics

Finisher

Finisher Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total

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