Entries by AVW

WOD: 9.23.17

CrossFit Invasion – CrossFit Classes Warm-up The CrossFit Warm-up (PERF) (No Measure) 2 rounds of 10-15 reps of: Atlas Stretch (30 seconds) 15 Overhead Squat with light bar or PVC 15 GHD Sit-ups 15 Hip/Back-extensions or Glute-Ham Raises Max Rep Strict Pull-ups (up to 20) Max Rep Strict Dips (up to 15) Burgener Warm-up (No […]

WOD: 9.22.17

CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x Arm Crosses 20x Arm Swings 10x Torso Rotations 10x Bent Over Torso Rotations 10x Hip Circles in each direction 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]

Barbells for Boobs

Saturday, October 7, 2017 10:00am 1:00pm CrossFit Cobalt Start Fundraising today! Click this link to get started! Copy and paste it to your Facebook page to tell you family and friends 🙂 https://fundraise.barbellsforboobs.org/team/133514?is_new=true Here’s what you need to do….. Click on the link below to join our team “Crossfit Cobalt and Crossfit Invasion.”  Create your […]

WOD: 9.21.17

CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up (No Measure) 25x Jumping Jacks 10x Swing Jacks x8 Spiderman Lunge w/Twist x12 Cossacks x10 Sumo Stance Bent Over Torso Rotations !5 Sumo Stance Inchworm Push-ups x20 Forward Arm Circles (small to large) x20 Backward Arm Circles (small to large) x12 Egyptians W.O.D. Chipper I (Time) […]

WOD: 9.20.17

CrossFit Invasion – CrossFit Classes Warm-up Active Warm-up (No Measure) 3 pt Calf Stretch Crossover Hamstring 10x Couch Stretch 30 sec each leg Spiderman Stretch 10x Bootstraps 10x 10 GHD Sit-ups 10 GHD Hip Extensions Shoulder Mobility 2 rds of: 5 PVC Pass throughs 20 Double Unders or Singles 10 Dumbbell Thrusters 3 Chin Ups/Pull-ups […]

WOD: 9.19.17

CrossFit Invasion – CrossFit Classes Warm-up Group Dynamic Warm-up (No Measure) Jumping Jacks x20 High Knees Butt Kicks Side Shuffles x2 (with hip circle) Toy Soldiers Walking Altas Lunges Bear Crawls Crab Walks Inchworms with a Push-up Dynamax Standing Rotational Wheel Drill (No Measure) 6 Side Underhand Throws, alternating 10 Standing Knee Strikes 6 Side […]

9.18.17

CrossFit Invasion – CrossFit Classes Warm-up Basic Warm-up I (No Measure) 3-Point Calf Stretch CrossOver Hamstring x10 Altlas Stretch x2 (hold 30 sec) Shoulder Mobility Circuit 50 Band Pull Aparts Run 400m or Row 500m Sit-ups x30 Squats x20 (with hip circle) Push-ups x15 Pull-ups x10 DYNAMIC EFFORT UPPER BODY Bench Press (@60% for 8 […]

WOD: 9.17.17

CrossFit Invasion – CrossFit Classes Warm-up Matt Chan Warm-up (No Measure) 25x Jumping Jacks 10x Swing Jacks x8 Spiderman Lunge w/Twist x12 Cossacks x10 Sumo Stance Bent Over Torso Rotations !5 Sumo Stance Inchworm Push-ups x20 Forward Arm Circles (small to large) x20 Backward Arm Circles (small to large) x12 Egyptians W.O.D. Beast 12 (Time) […]

Upcoming and Ongoing Events

Bellmore Street Fair – September 16th and 17th We will have extended hours and speciality classes on Saturday and regularly scheduled classes (including Crossfit Kids) on Sunday. Saturday Specialty Additions: 12pm – 1pm Open Gym 1pm – 2:30pm – Olympic Lifting 3pm – 4pm Strongman 4pm – 5pm Linda (WOD) See Wodify to sign up […]

WOD: 9.16.17

CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x Arm Crosses 20x Arm Swings 10x Torso Rotations 10x Bent Over Torso Rotations 10x Hip Circles in each direction 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]

WOD: 9.15.17

CrossFit Invasion – CrossFit Classes Warm-up Spealler Warm-Up (No Measure) 20x Arm Circles Forward (small to large) 20x Arm Circles Backward (small to large) 20x Arm Crosses 20x Arm Swings 10x Torso Rotations 10x Bent Over Torso Rotations 10x Hip Circles in each direction 10x Active Inner Thigh 10x Cossacks 10x Spider-Man Lunge 10x Bootstraps […]

WOD: 9.14.17

Announcements SPECIAL SATURDAY STREET FAIR HOURS 7-12: REGULARLY SCHEDULED CLASSES 12-1: OPEN GYM 1-2:30: OLYMPIC LIFTING 3-4: STRONGMAN 5-6: LINDA (AKA 3 BARS OF DEATH) *SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS* **THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!** CrossFit Invasion – CrossFit Classes Warm-up The CrossFit Warm-up […]