Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.
Monday 6/14 “STRENGTH” 4 Rounds: 5 Tempo Strict HSPU @ 41X2 REST 1:00 8 Single Arm DB row REST 1:00 “CONDITIONING” 5 Rounds for Time:
Monday 6/7 “STRENGTH” Every 2:00 x 5 Sets: 3 Pause Front Squats @23X1 “CONDITIONING” For Time: 30-20-10 Calorie Row Wall Balls (20/14) Burpees Tuesday 6/8
Monday 5/31 MURPH Option 2: 800m Run 50 Pull-ups 100 Push-Ups 150 Air Squats 800m Run Partner Option: Rx’d or Option 2. Run together. Trade
Monday 5/24 “STRENGTH” In 15:00: 1RM Back Squat “CONDITIONING” “Grace” 30 Clean and Jerks “Gold” – 135/85 “Silver” – 95/65 “Bronze” – 65/45 Tuesday 5/25
Monday 11/1 “Strength” 16:00 EMOM Min 1: 6-10 Strict Pull-Up Min 2: 6-12 Dips Min 3: 3-5 Hollow Body Pull-Around Min 4: Rest “Conditioning” 12min
Monday 4/26 “STRENGTH” Every 90s x 6 1- Back Squat 65% x 5 75% x 5 85% x 5+ (go for rep PR) 2- 5
CROSSFIT Monday 4/5 “STRENGTH” Every 1:30 x 6 Alternate Between: 1: Back Squat 70% x 3 80% x 3 90% x 3+ (go for rep
CROSSFIT Monday 3/22 “STRENGTH” Every 2:00 x 5 Sets: 3-Position Snatch “CONDITIONING” AMRAP 15 minutes: Buy-in: 50 Thrusters – with time remaining, AMRAP: 10/7 Calorie
CROSSFIT Monday 3/15 “CONDITIONING” For Time: 50-40-30-20-10 Row Calorie Wall Ball Time Cap: 20:00 Gold: 20/14 Silver: 14/12 Bronze: 12/10 Tuesday 3/16 “STRENGTH” Every 1:30
CROSSFIT Monday 2/22 “GYMNASTICS” EMOM 16 minutes: 1 – 3 Back Squats 2 – 10 Pistols 3 – 10 Romanian Deadlifts 4 – Rest “CONDITIONING”
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat
Schedule an appointment with one of our staff members to see why Train Waco is the right spot for you. The consultation will allow time to answer questions as well as provide a tour of our facility.
Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.
Fill out the form below and we’ll be in touch about joining an Elements 101 class.
Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.
Fill in your info below and we’ll be in touch about personal training, small group training, or skills sessions.
Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.
Fill out the form below and we’ll let a member of our staff know you’re interested in a gym membership.
Sorry, this UpLaunch shortcode is not valid. Please check your UpLaunch settings.
