Our family box
Our family box
Elite Programming
Elite Programming
State of the Art all-in-one software
State of the Art all-in-one software
Our Community
Our Community
ZUU & Ankorr integration
ZUU & Ankorr integration
Olympic Lifting
Olympic Lifting
Yoga
Yoga
Personal Training
Personal Training
Free Clinics & Workshops
Free Clinics & Workshops
Blaze Fit Kids ~ Ages 4-13
Blaze Fit Kids ~ Ages 4-13
Beach WOD’s
Beach WOD’s
Competitions
Competitions
Apparel
Apparel
Retail goods
Retail goods
Paleo friendly eateries nearby
Our Founder/Head Coach
Our Founder/Head Coach
Creating WOD’s since 2009
Creating WOD’s since 2009

Happy Monday!


CrossFit Blaze – CrossFit

Warm-up

Basic Ladders (No Measure)

2 Feet Bunny Hop (Both Dir)

1 Foot Bunny Hops (Left/Right)

2 Feet Lateral Bunny Hop (Both Dir)

1 Foot Lateral Bunny Hops (Left/Right)

2 Feet In & Out Shuffle (Both Dir)

2 Feet Lateral In & Out Shuffle(Left/Right)

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

Metcon (Weight)

Week 3

EMOM 9mins

Min 1- Powerclean x 3

Min 2- Front Squat x 3

Min 3- Clean and Jerk x 3

WOD

Finisher

Posted in Blog | Leave a comment

Happy Monday!


CrossFit Blaze – CrossFit

Warm-up

Basic Ladders (No Measure)

2 Feet Bunny Hop (Both Dir)

1 Foot Bunny Hops (Left/Right)

2 Feet Lateral Bunny Hop (Both Dir)

1 Foot Lateral Bunny Hops (Left/Right)

2 Feet In & Out Shuffle (Both Dir)

2 Feet Lateral In & Out Shuffle(Left/Right)

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

Metcon (Weight)

Week 3

EMOM 9mins

Min 1- Powerclean x 3

Min 2- Front Squat x 3

Min 3- Clean and Jerk x 3

WOD

Metcon (AMRAP – Rounds and Reps)

2min AMRAP x 5

30ft Threaded KB Walking Lunge 53/35

5 Burpees

30ft Reverse Bear Crawl

Run back to KB

Finisher

C and T’s #W4M1 (Weight)

3 sets

8 KB Laying Tricep Extentions

10 KB Figure 8’s

12 Banded Low to Hi Chest Fly’s (stay tall, palms up)

Posted in Blog | Leave a comment

Happy Monday!


CrossFit Blaze – CrossFit

Warm-up

Basic Ladders (No Measure)

2 Feet Bunny Hop (Both Dir)

1 Foot Bunny Hops (Left/Right)

2 Feet Lateral Bunny Hop (Both Dir)

1 Foot Lateral Bunny Hops (Left/Right)

2 Feet In & Out Shuffle (Both Dir)

2 Feet Lateral In & Out Shuffle(Left/Right)

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

Metcon (Weight)

Week 3

EMOM 9mins

Min 1- Powerclean x 3

Min 2- Front Squat x 3

Min 3- Clean and Jerk x 3

WOD

Metcon (AMRAP – Rounds and Reps)

2min AMRAP x 5

30ft Threaded KB Walking Lunge 53/35

5 Burpees

30ft Reverse Bear Crawl

Run back to KB

Rest 1 min between rounds

Finisher

C and T’s #W4M1 (Weight)

3 sets

8 KB Laying Tricep Extentions

10 KB Figure 8’s

12 Banded Low to Hi Chest Fly’s (stay tall, palms up)

Posted in Blog | Leave a comment

Crabtree


CrossFit Blaze – CrossFit

Metcon (Time)

For Time

50 Pull ups

400m run

21 Thrusters (95/65)

800m run

21 Thrusters (95/65)

400m run

50 Push ups

Posted in Blog | Leave a comment

Mothers day next month!


CrossFit Blaze – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Zydrunas Press (8RM)

https://www.youtube.com/results?q=zydrunas+press

WOD

WODapalooza 6&7ish (Time)

Time Cap 4mins

100m Run

100 Double Unders (300 Singles)

100m Run

No Rest at 4minutes Start

40 Thrusters 75/65

30 Push-Ups w/ hands on plate (HSPU)

20 OH Walking Lunge Steps 45/25

Total Time cap of 10 minutes (4+6)

Finisher

Bicep and Tricep Medley (Weight)

EMOM for 10mins

Min1: 10 Reps of Straight Bar Bicep Curls

Min2: 10 Reps of Tricep Pulldowns

Posted in Blog | Leave a comment

Mothers day next month


CrossFit Blaze – CrossFit

Warm-up

Strength

WOD

Posted in Blog | Leave a comment

Throwback


CrossFit Blaze – CrossFit

Warm-up

Long Thurs Full (No Measure)

7min AMRAP

10 KB Halos each Dir

10 Lunges

100m Run

10 Push-ups

10 Leg Swings(per leg)

Skill

Pose Running Technique (No Measure)

Pose Run Form and Technique Review

WOD

Metcon (No Measure)

Monday-

3min AMRAP x 3 sets

3 CTB Pull-Ups (RX+= MU)

6 Single arm DB/KB Snatch (RX+= 50/35)

9 Push-Ups

Rest 1min

Tues-

5 rounds for time

8 Pistols or progression (4/4) (*Most will scale)

10 Burpees

12 Air Squats

14 KBS

20 Double Unders or 50 Singles

Rest 1-1-2-2mins

Wed-

9min AMRAP

15 TTB

10 Deadlifts 115/75

5 Push-Press

6min to find

Clean and Jerk 1RM

Finisher

“Legs in the Air” Finisher (No Measure)

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

V-ups, hip-ups, alternate toe touches

Posted in Blog | Leave a comment

4/15/15


CrossFit Blaze – CrossFit

Warm-up

8min Run Ankles/Active (No Measure)

8min AMRAP

30ft Ankle Walk

30ft Swooping Death March

15 Ab-Mat Situps

10 Leg Swings (Both Legs)

5 Broad Jumps

Strength

Front Squat (3-3-3-3-3 )

Work up to a heavy set of 3 then drop 10-30lbs for any remaining sets

WOD

Metcon (AMRAP – Reps)

9min AMRAP

15 TTB

10 Deadlifts 115/75

5 Push-Press
Immediately go into the next WOD/Lift

Clean and Jerk (6mins to Find 1RM)

Finisher

Back and Bi’s #W2 (Weight)

3 sets

40 Banded Good Mornings

30 Alternating Reverse DB Curls

20 Bradford Presses w/Barbell

Posted in Blog | Leave a comment

Tuesday’s got guns


CrossFit Blaze – CrossFit

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

Skill

“Grease up your Pistols” (No Measure)

Work on progressions to pistols..

Progression #1 – “Strength Requirement”

http://gymnasticswod.com/content/pistol-progression-pt1

Progression #2 – “Box Drill”

http://gymnasticswod.com/content/pistol-progression-pt2

Progression #3 – “Box Drill + Swing”

http://gymnasticswod.com/content/pistol-progression-pt3

WOD

Metcon (Time)

5 rounds for time

8 Pistols or progression (4/4) (*Most will scale)

10 Burpees

12 Air Squats

14 KBS

20 Double Unders or 50 Singles

Rest 2mins

Finisher

Core Series Workout 1 of 6 (No Measure)

Alternate movements

Rotation – 2 x 20 (Seated Russian Twists)

Flexion – 2 x 12 (Single Leg Jack knives)

Posted in Blog | Leave a comment

Tuesday’s got guns


CrossFit Blaze – CrossFit

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

Skill

“Grease up your Pistols” (No Measure)

Work on progressions to pistols..

Progression #1 – “Strength Requirement”

http://gymnasticswod.com/content/pistol-progression-pt1

Progression #2 – “Box Drill”

http://gymnasticswod.com/content/pistol-progression-pt2

Progression #3 – “Box Drill + Swing”

http://gymnasticswod.com/content/pistol-progression-pt3

WOD

Metcon (Time)

5 rounds for time

8 Pistols or progression (4/4) (*Most will scale)

10 Burpees

12 Air Squats

14 KBS

20 Double Unders or 50 Singles

Rest 1-1-2-2mins

Finisher

Core Series Workout 1 of 6 (No Measure)

Alternate movements

Rotation – 2 x 20 (Seated Russian Twists)

Flexion – 2 x 12 (Single Leg Jack knives)

Posted in Blog | Leave a comment

free-intro

class-schedule

Like us on Facebook!

Visit Us On FacebookVisit Us On Twitter