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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

Friday


CrossFit Blaze – CrossFit

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Warm-up

Warm – Skill WOD B (No Measure)

3 sets

10 x PVC Pass throughs

10 x Hollow Rocks

10 x Superman w/ PVC

10 x Narrow Grip Overhead Squat

10sec x Bottom of Dip Hold

5 x Candle Sticks

The 7’s (No Measure)

3 Rounds (not for time)

7 banded air squats

7 pull ups / ring rows

7 hip extentions

+

hip openers

banded tricep / lat

russian baby maker

banded side step

WOD

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Friday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Warm – Skill WOD B (No Measure)

3 sets

10 x PVC Pass throughs

10 x Hollow Rocks

10 x Superman w/ PVC

10 x Narrow Grip Overhead Squat

10sec x Bottom of Dip Hold

5 x Candle Sticks

The 7’s (No Measure)

3 Rounds (not for time)

7 banded air squats

7 pull ups / ring rows

7 hip extentions

+

hip openers

banded tricep / lat

russian baby maker

banded side step

WOD

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale down Muscle ups to 30 Pull-Ups + 30 Ring Dips/Bar Dips or Push-Ups

Sub Double Unders for 2x Singles

Strength

Thruster (Work to find a 1RM from the ground. )

Finisher

Tabata Hollow Banana (No Measure)

2 Rounds

1:00 – Hollow rock to Superman Roll over

1:00 – V-ups

1:00 – Plank Hold (rock forward and back)

1:00 – Bicycles

Rest 2min

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No One Cares, Train Harder


CrossFit Blaze – Barbell Club

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Weightlifting

A: Hang Clean + Jerk (5×1)

Hang Clean x 3

Jerk x 1

B: Snatch Grip RDL (3×4)

tempo @ 2111 (Heavy, straps ok)

C: Back Squat (3×3)

pause back squats

tempo: 1311

– 3 seconds in the bottom

Metcon

D: Metcon (Time)

Optional Metcon if time allows

For time

250m row

15 KBS (2pood/1.5pood)

25 burpees

15 KBS

250 Row

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Stations Thursday


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

Skill

3-Position Clean (Heavy Double in 4 sets )

WOD

Stations of Time (Time)

4 rounds

of :45/:15s Work/Rest

Row for Calories

Ball Slams

Sledgehammers

Battle Ropes

Rest 1min

Finisher

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Wednesday


CrossFit Blaze – CrossFit

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Warm-up

()

Strength

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Wednesday


CrossFit Blaze – CrossFit

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Warm-up

Long Lower B (No Measure)

7min AMRAP

10 Banded Side Walks (per side)

30ft Lunge w/twist

30ft inchSpider(Back Hip focus)

100m Run

Strength

Floor Press (Same weight all sets 3×12)

Laying on ground on back. Like a Bench Press.
No it is not ok if you worked up instead today. Find a weight and perform 3 sets. Take a warm up set or two of 10 before you find your heavy 12.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10minutes

50 Shoulder to overhead 75/55(RX+95/65)

50 Box Jump Overs (24″/20″)

50 Pull ups

50 Push ups

Finisher

()

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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Long Lower B (No Measure)

7min AMRAP

10 Banded Side Walks (per side)

30ft Lunge w/twist

30ft inchSpider(Back Hip focus)

100m Run

Strength

Floor Press (Same weight all sets 3×12)

Laying on ground on back. Like a Bench Press.
No it is not ok if you worked up instead today. Find a weight and perform 3 sets. Take a warm up set or two of 10 before you find your heavy 12.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

50 Shoulder to overhead 75/55(RX+95/65)

50 Box Jump Overs (24″/20″)

50 Pull ups

50 Push ups

Finisher

()

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Wednesday


CrossFit Blaze – CrossFit

View Public Whiteboard

Warm-up

Long Lower B (No Measure)

7min AMRAP

10 Banded Side Walks (per side)

30ft Lunge w/twist

30ft inchSpider(Back Hip focus)

100m Run

Strength

Floor Press (Same weight all sets 3×12)

Laying on ground on back. Like a Bench Press.
No it is not ok if you worked up instead today. Find a weight and perform 3 sets. Take a warm up set or two of 10 before you find your heavy 12.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

50 Shoulder to overhead 75/55(RX+95/65)

50 Box Jump Overs (24″/20″)

50 Pull ups

50 Push ups

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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Tuesday’s Gone


CrossFit Blaze – CrossFit

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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
10 Lunges instead of 20 today

WOD

Metcon (AMRAP – Reps)

18 minute running clock

AMRAP 10mins

21 Front Squats 95/65 (RX+=115/75)

15 Bar facing burpees

9 Toes-to-Bar

Rest 2mins

Then

AMRAP 6mins

10 Russian KBS (53/35) (RX+= 70/53)

20 Air Squats

30 Double Unders

Skill

Metcon (No Measure)

Handstand Hold Practice

Finisher

C and T’s #W1M1 (AMRAP – Reps)

3-5 Sets

12 DB Chest Fly’s

AMRAP -1 Diamond Push-Ups

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Lurong Week 4 Tester !


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

WOD

()

Strength

()

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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