Motivational Monday 12-7
/in WOD /by Andrew GonzalesWarm-up
Group EMOM
30sec work/30sec rest
Strength
Cleans
3-3-2-2-1-1
Fitness
Front Squats
3-3-3-3-3
WOD
Performance
7:00min AMRAP
6 Hang Snatches (95/65)
10 WB (20/14)
Fitness
7:00 min AMRAP
15 KBS
10 Air Squats
Rest 2:00min
Cash out
Then, 2:00min AMRAP
ME 20m SB sprints (ball must touch ground every sprint)
Group Stretch
Functional Friday 12-4
/in WOD /by Andrew GonzalesThankful Thursday 12-3
/in WOD /by Andrew GonzalesWeightlifting/ Yoga Wednesday 12-2
/in WOD /by Andrew GonzalesWarm-up
Burgener (Snatch) Warm-up
Strength
Snatch
3-3-3-3-3
Or
OHS
3-3-3-3-3
WOD
3RFT
21-Box Jumps/ Step ups
15-Ring Rows
9- DL (225/135)
Weightlifting
Front Squats
1-1-1-1-1
Cleans Pulls
2-2-2-2
Terrific Tuesday 12-1
/in WOD /by Andrew GonzalesMotivated Monday 11-30
/in WOD /by Andrew GonzalesStrength
DL
5-5-5-5-5
Increase weight every set
WOD
Performance
50 Front Squats (75/55)
100m MB run (20/14)
40 Sit-ups
100m MB Run
30 Pull-ups
100m MB Run
20 Power Cleans (135/95)
100m MB Run
10 T2B
100m MB Run
Fitness
50 air squats
100m run
40 sit-ups
100m run
30 box jump pull-ups
100m run
20 KBS
100m run
10 knees to waist
100m run
Black Friday 11-27
/in WOD /by Andrew GonzalesTurkey Day EVE 11-25
/in WOD /by Andrew GonzalesCrossFit Four Peaks
CrossFit Four Peaks is a CrossFit affiliate located in Fountain Hills, Arizona. We want to show you how to move functionally, provide the right structure to accomplish your goals and push you to be your fittest. Not sure what CrossFit is? Want to give CrossFit a try? Stop in and workout with us – you’ll love it!
Contact Us
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528