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

Sixes


CrossFit Blaze – CrossFit

Metcon (Time)

6 Rounds, 6 Reps

Pullups

Power Cleans

Wall Ball

Box jumps

Push press

Burpees

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Pressing Situation


CrossFit Blaze – CrossFit

Warm-up

Quick and Simple (No Measure)

3 sets

10 PVC Passthroughs

10 Ring Rows

10 Push-Ups

20 Lunges w/Knee Hug

100m Run

Strength

Floor Press (Week 1 (8-8-8+ AMRAP))

Laying on ground on back. Like a Bench Press.
All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

65% x 8

75% x 8

80% x 8+

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

5 DB Hang Cleans (Per Arm)

30ft Bear Crawl Forwards

10 Rock-Press

30ft Bear Craw Backwards

5 DB Push-Press (RX+= Strict HSPU)

Finisher

“Rollie Pollie” (Time)

5 Rounds

5 Rollie Pollies

10 Superman Rocks

15 Hollow Rocks
Add 10 Banded Pull-Aparts

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Pressing Situation


CrossFit Blaze – CrossFit

Warm-up

Roxanne (No Measure)

You don’t have to turn on the red light

Strength

WOD

Finisher

()

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Pressing Situation


CrossFit Blaze – CrossFit

Warm-up

Strength

WOD

Finisher

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Dead fun for Thursday


CrossFit Blaze – CrossFit

Thursday has become deadlift day for a little while.

Warm-up

Duffin’s Hip Warm-up (No Measure)

20 Goblet Squats

20 Banded Side Steps

Core Stabilization Drill (Deep exhale)

40 Lunging Hip Circles @90degrees

20 Hip Airplanes

Strength

Deadlift (Week 1 – 8-8-8+)

All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

65% x 8

75% x 8

80% x 8+

WOD

()

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – W’s

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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Dead fun for Thursday


CrossFit Blaze – CrossFit

Thursday has become deadlift day for a little while.

Warm-up

Duffin’s Hip Warm-up (No Measure)

20 Goblet Squats

20 Banded Side Steps

Core Stabilization Drill (Deep exhale)

40 Lunging Hip Circles @90degrees

20 Hip Airplanes

Strength

Deadlift (Week 1 – 8-8-8+)

All Numbers based below based off 90% of 1RM

Warmup sets

40% x 5

50% x 5

60% x 3

Working Sets-

65% x 8

75% x 8

80% x 8+

WOD

Metcon (Time)

Buy-In – 50 Wall-Balls

3 Rounds

15 KBS 53/35 (RX+=70/53)

20 TTB

Cash Out – 50 Wall-Balls

Finisher

Tabata Plitt Abs Part 2 (AMRAP – Reps)

2 Rounds

1:00 – W’s

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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Wednesday the new Thursday


CrossFit Blaze – CrossFit

If your goal is gains then today you want to Rest and Eat. Maybe come in and work on 30-45 minutes of mobility/ light recovery work. If your goal is losing weight then come on in !!

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)

Skill

Turkish Get Up (3 sets of 3 per arm (Working up 3-3-3))

WOD

Metcon (Time)

5 rounds

20 Double Unders (60 Singles)

250m Run

10 Pull-Ups

Finisher

Bicep and Tricep Medley (Weight)

EMOM for 10mins

Min1: 10 Reps of Straight Bar Bicep Curls

Min2: 10 Reps of Tricep Push downs

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Wednesday the new Thursday


CrossFit Blaze – CrossFit

If your goal is gains then today you want to Rest and Eat. Maybe come in and work on 30-45 minutes of mobility/ light recovery work. If your goal is losing weight then come on in !!

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)

Skill

Turkish Get Up (3 sets of 3 per arm (Working up 3-3-3))

WOD

Metcon (Time)

5 rounds

20 Double Unders (60 Singles)

250m Run

10 Pull-Ups (RX+= 3 Muscle Ups)

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)

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Wednesday the new Thursday


CrossFit Blaze – CrossFit

If your goal is gains then today you want to Rest and Eat. Maybe come in and work on 30-45 minutes of mobility/ light recovery work. If your goal is losing weight then come on in !!

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)

Skill

Turkish Get Up (3 sets of 3 per arm (Working up 3-3-3))

WOD

Metcon (Time)

5 rounds

20 Double Unders (60 Singles)

250m Run

10 Pull-Ups (RX+= 3 Muscle Ups)

Finisher

Bicep and Tricep Medley (Weight)

EMOM for 10mins

Min1: 10 Reps of Straight Bar Bicep Curls

Min2: 10 Reps of Tricep Push downs

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Pressing Tuesday


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

()

WOD

Finisher

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