Sussex Crossfit

Sussex Crossfit Sussex CrossFit is an Elite Gym serving Brookfield and its communities-We offer various fitness classes and personal training to help you reach your goals!

WHAT IS CROSSFIT?!?! It can be defined as a strength and conditioning program with the aim of improving, among other things, muscular strength, cardio-respiratory endurance, and flexibility. It advocates a perpetually changing mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. CrossFit Inc. describes its strength and conditioning program as “constantly varied

functional movements executed at high intensity across broad modal and time domains,"with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains." Hour-long classes at our gym include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. The best part is EVERYONE can do this because all the exercises are modified to YOUR physical potential!

08/06/2016
07/26/2016

WOD 072616

SWOD:
A Build up to a 1RM Back Squat
B Build up to a 1RM Press

DWOD:
5 rounds:
30 seconds on, 30 seconds rest:

1.) Farmer's walk 15 yards AHAP/sprint 15 yards
2.) Ab wheel wheel rollouts, max reps
3.) Ring dips

07/25/2016

WOD 072516

SWOD:
A1: Build up to a 1RM Deadlift
A2: Hip mobility

B1: Negative Pull-up Progression
B2: 3x15/leg single leg raise

DWOD:
Every minute on the minute for 15 minutes:
3 hang power cleans (95/65)
3 thrusters (95/65)
Sprint 15 yards and back

07/24/2016

Go Move

07/22/2016

Birthday boy Ali Saffarini gets his last prep in before competing tomorrow!

07/22/2016

WOD 072216

SWOD:
A. Every minute on the minute for 10 minutes
Odd: Hang split cleans, 4 reps, 2/side
Even: Handstand holds/shifts/shoulder taps for :30

B1. Pull-up progression
B2. 3x10 Weighted pass throughs

DWOD:
8 rounds:
2 rope climbs
7 swings (70 #/55 #)
5 jumping goblet squats (55 #/35 #)

07/22/2016

WOD 072116

SWOD
Emotm for 15 minutes:
1, 4, 7, 10, 13 - 3 reps front squats
2, 5, 8, 11, 14 - 3 reps push-press
3, 6, 9, 12, 15 - Dead bug progressions :30

DWOD:
15-12-9 reps
Ground to overhead (135 #/95 #)
Bar over burpees

07/19/2016

WOD 071816

SWOD:
A1: Build up to a 3RM Deadlift
A2: Hip mobility

B1: Negative Pull-up Progression
B2: 3x15/leg single leg raise

DWOD:
Every minute on the minute for 10 minutes:
3 max length broad jumps
Sprint remainder of soccer field
10 sit-ups

07/18/2016

WOD 071816

SWOD:
After warm-up sets.....

Every minute on the minute for 9 minutes:
Minutes 1, 4, 7, 10 - 3 reps back squat
Minutes 2, 5, 8 and 11- 3 reps press
Minutes 3, 6, 9 and 12 - :30 of dead bug progressions (see link below)

DWOD:
4 rounds:
Lunge walk the length of the soccer field
30 push-ups

WOD 071516SWOD:After warm-up sets.....Every minute on the minute for 9 minutes:Minutes 1, 4 and 7 - 5 reps Front squat M...
07/15/2016

WOD 071516

SWOD:
After warm-up sets.....

Every minute on the minute for 9 minutes:
Minutes 1, 4 and 7 - 5 reps Front squat
Minutes 2, 5 and 8 - 5 reps Push-Press
Minutes 3, 6 and 9 - :30 of dead bug progressions (see link below)

DWOD:
4 rounds, :30 on, :30 rest, total reps
Supine ring rows
Ring dips
GHD sit-ups
Broad jumps (6' minimum)

Shuttle runs!

07/15/2016

Kim preps for her very first meet (Badger State) coming up next weekend. She made a nice fix in keeping her torso vertical during the dip/drive phase of the jerk!

WOD 071416 SWOD:A1: Build up to a 5RM DeadliftA2: Hip mobilityB1: Negative Pull-up ProgressionB2: 3x15/leg single leg ra...
07/14/2016

WOD 071416

SWOD:
A1: Build up to a 5RM Deadlift
A2: Hip mobility

B1: Negative Pull-up Progression
B2: 3x15/leg single leg raise

DWOD:
6 rounds:
Odd minutes - row max calories
Even minutes - 7 swings (70/55), 7 clapping push-ups

Farewell, Eric! Come back and visit when you can!

Address

Brookfield, WI
53045

Telephone

+14149409044

Website

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