Crossfit Subzero

Everybody is always welcome

Workout of the Day

 

23
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
box squat 3X3 80%

CONDITIONING
3 rounds of:
10 overhead squats 115/80lbs
15 box jumps 24/20″
20 kettlebell snatch 44/35lbs
for time
8 minute time cap

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Workout of the Day

 

22
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
hang power clean 3X3,2X2

CONDITIONING
20 snatch 95/65lbs
20 power cleans 95/65lbs
20 push press 95/65lbs
20 deadlifts 95/65lbs
for time
5 burpees every minute on the minute including 3,2,1,go burpee!
10 minute time cap

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Workout of the Day

 

21
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
5 rounds of max rep L chins for total reps

CONDITIONING
100 body weight back squats
for time
10 minute time cap

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Workout of the Day

 

20
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY,TUESDAY,THURSDAY AND FRIDAYTHIS WEEK AND MONDAY, WEDNESDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
slow squat 3X5 @ 85%

CONDITIONING
as many rounds as possible in 6 minutes of:
15 kettle bell swings 53/44lbs
20 wall balls 20/14lbs 10/9ft

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Workout of the Day-ROPE CLIMB WARNING

 

19
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY, WEDNESDAY AND FRIDAY THIS WEEK AND MONDAY,TUESDAY,THURSDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
snatch grip deadlift 5X3

CONDITIONING
5 rope climbs
25 hang power cleans 115/80lbslbs
125 double unders
for time
10 minute time cap
PLEASE WEAR THE APPROPRIATE SOX, PANTS AND SHOES FOR THE ROPE CLIMBS

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Workout of the Day

 

18
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY, WEDNESDAY AND FRIDAY THIS WEEK AND MONDAY,TUESDAY,THURSDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
push press 5X2

CONDITIONING
7 rounds of:
7 chin ups
7 overhead squats 95/65lbs
for time
7 minute time cap

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Workout of the day

 

17
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY, WEDNESDAY AND FRIDAY THIS WEEK AND MONDAY,TUESDAY,THURSDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
fast squat 3X3 (athlete picks weight 85-90% of
pre squat program 1rm is a good place to start)

CONDITIONING
“GRACE”
30 clean and jerks 135/95lbs
for time
here is your chance zeros to get on the “new”
PR board behind the rowers

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Workout of the Day

 

16
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY, WEDNESDAY AND FRIDAY THIS WEEK AND MONDAY,TUESDAY,THURSDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
power/split snatch 5X2

CONDITIONING
1000m row
1000m run
100 double unders
for time

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Workout of the Day

 

15
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY, WEDNESDAY AND FRIDAY THIS WEEK AND MONDAY,TUESDAY,THURSDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
3 rounds for total combined reps of:
back squat 225/155lbs rest as needed

CONDITIONING
if you still feel like doing a conditioning workout after
the strength try this:
for total combined reps and calories using the tabata
in these exercises with 1 minute rest in between
row for calories
push ups (chest to deck no worming)
kettlebell swings 53/35lbs

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Workout of the Day

 

14
Oct

 




if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS. if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page


THE SUBZERO SQUAT PROGRAM RUNS MONDAY, WEDNESDAY AND FRIDAY THIS WEEK AND MONDAY,TUESDAY,THURSDAY AND FRIDAY NEXT WEEK if you miss a day please talk to your coach on duty about the possibility of making up the previous days squat programming only

STRENGTH
power cleans 3X3,2X2

CONDITIONING
3 rounds of:
15 chest to bar chin ups
10 blydos 24/20inch
for time
8 minute time cap

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