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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

Memorial Day Murph


CrossFit Blaze – CrossFit

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Warm-up

Instructor Lead (No Measure)

WOD

Metcon (Time)

Scaled Version of Murph

800m Run or 1000m Row

50 Pull-ups or Ring Rows

100 Push- Ups (Any variation)

150 Air Squats

800m Run or 1000m Row

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

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Pre Murph Easy times


CrossFit Blaze – CrossFit

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WOD

Metcon (Time)

21-18-15-12-9-6-3

Wall-Balls

Burpees box jumps

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Friday !!


CrossFit Blaze – CrossFit

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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

Hang Power Clean (5×3- Same weight all sets )

WOD

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Friday !!


CrossFit Blaze – CrossFit

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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

Hang Power Clean (5×3- Same weight all sets )

WOD

Metcon (Weight)

Every minute for 2 minutes for 14 minutes

5 Deadlifts

10 Ring Rows

100m Run

*pick a challenging weight

Finisher

Easy abs (No Measure)

50-100 ab mat situps

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Throw it down and reverse it


CrossFit Blaze – CrossFit

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Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Strict Press (3×5- Go up 2-5lbs per week same weight all sets )

Floor Press (3×5 – If you cannot Strict press due to shoulders)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Barbell Lunges 95/65 (RX+ 135/95)

5 Toes-to-Bar

3 Wall-Walks + HR Push-Up

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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Throw it down and reverse it


CrossFit Blaze – CrossFit

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Warm-up

Warm-up A (No Measure)

2 Rounds of:

1 Minute of jump rope

1 minute of light kettlebell swings

Followed by

2 Rounds of:

10 Inch worms

10 Hollow Rocks

10 Supermen

10 Groiners

10 Push-ups

10 Lunges

Strength

Strict Press (3×5- Go up 2-5lbs per week same weight all sets )

Floor Press (3×5 – If you cannot Strict press due to shoulders)

Laying on ground on back. Like a Bench Press.

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Barbell Lunges 95/65 (RX+ 135/95)

5 Toes-to-Bar

3 Wall-Walks + HR Push-Up

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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Wild 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

Skill

Box Jumps (Work for a max height)

Be safe about this !! If you are not jumping today because of physical limitations perform some other activity. Max is height in inches

WOD

Metcon (No Measure)

3 rounds

:40 on /:20 off

Planks

Sledgehammers

Invisible Chair

Lunges and twist w/wall-ball

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – KB Around the World

1:00 – V-ups

1:00 – Overhead Double DB/KB Hold

1:00 – Mountain Climbers

Rest 2mins

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Wild Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

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

Skill

Box Jumps (Work for a max height)

Be safe about this !! If you are not jumping today because of physical limitations perform some other activity. Max is height in inches

WOD

Metcon (No Measure)

3 rounds

:40 on /:20 off

Air squats

Sledgehammers

Invisible Chair

Battle Ropes

Finisher

Tabata Mid-line Time (AMRAP – Reps)

2 rounds

1:00 – KB Around the World

1:00 – V-ups

1:00 – Overhead Double DB/KB Hold

1:00 – Mountain Climbers

Rest 2mins

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Tuesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm – Brand X arms and bears (No Measure)

3 RNFT

10 arm circles, forward and backward

10 arm swings, front to back

10 bandy presses

10-meter bear crawl, forward and backward

Strength

Strict Pull-Ups (3 sets max reps )

Weighted Pull-ups (3 sets 5-10 reps for weight)

If you have gotten over 30 total reps attempt weighted pulllups this week

WOD

Metcon (Time)

5 rounds for time:

7 American KBS 53/35 (RX+ 70/53)

21 Double Unders

3 Fwd + Back Bear Crawls(30ft both directions)

Finisher

Tabata Plitt Abs Part 1 (AMRAP – Reps)

2 Rounds

1:00 – Anchored Sit-ups

1:00 – Russian Twist (body weight)

1:00 – Ankle Biters

1:00 – Bicycles

Rest 2min

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Monday Week 2


CrossFit Blaze – CrossFit

View Public Whiteboard

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

Front Squat (3 x 5- Same weight all sets )

Attempt to go up each week for 4 weeks

WOD

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