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WOD

View a Week of Sample Programming

17
Jan
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170117

Modig Fitness – CrossFit Strength 1a: Bulgarian Split Squat (4×10 Each Leg (bodyweight only) 1b: Banded Good Mornings (4×15) Conditioning 1: Metcon (Calories) :30 on...
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16
Jan
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170116

Modig Fitness – CrossFit Weightlifting Every :45sec for 7 Rounds. Touch and go is ideal. Power Clean & Push Jerk (5 Power Clean+Push Jerks @65%)...
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15
Jan
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U170114

Modig Fitness – CrossFit Warm-up Tic Tac Toe Metcon (Time) 10-1-10 Pull ups KB Swings Toes to Bar Cal Bike * Must come to class...
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14
Jan
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170114

Modig Fitness – CrossFit Conditioning Metcon (Time) In a team of 3, accumulate 5000m on a rower. Partner 1: Row Partner 2: 12 Burpee Step...
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13
Jan
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170113

Modig Fitness – CrossFit Warm-up Row/Ride/Rope 10 KBS 10 Goblet Squats 10 Push Ups 10 Lunges Strength Front Squat (1RM) Conditioning Metcon (Time) 21-15-9 Pull...
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12
Jan
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170112

Modig Fitness – CrossFit Mobility ROMWOD Gymnastics Handstand Push ups, Kipping Pull ups, Rope Climb Endurance Metcon (Calories) 4 Rounds: 4 Minute Air Bike 1...
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11
Jan
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170111

Modig Fitness – CrossFit Warm-up Row/Bike/Rope 8 Leg Swings 8 Arm Circles 8 Good Mornings 8 Front Squats 5 Strict Press 3 Hang Cleans Weightlifting...
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10
Jan
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170110

Modig Fitness – CrossFit Strength Back Squat (1RM) If you have previously used a walk out before maxing, please do so today as well. If...
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At Modig Fitness, we offer two different training options for every CrossFit workout. Athletes may choose Performance (P) or Fitness (F) each day. Our Performance option generally includes more barbell volume, more technical gymnastics movements, and heavier Rx weights. Either option is designed to provide amazing results!