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New Day CrossFit
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We Focus on the Fundamentals and strive for our clients to Get Better Everyday...
We Focus on the Fundamentals and strive for our clients to Get Better Everyday...

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Skill/Strength: Strength Bench Press #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps 55% of 1RM + 5-7lbs. Lift every 90 seconds WOD: Oly Work Shoulder-to-Overhead 7×1 Choose from Shoulder Press / Push Press / Push Jerk / Split Jerk. Get heavy.…
S2OH
S2OH
newdaycrossfit.com
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Skill/Strength: Strength Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps @ 65% of 1RM + 10-12lbs. Lift every 90 seconds. WOD: Conditioning 800m run 600m run 400m run 200m run Rest 1 Min between runs Finish: Gymnastics Weighted…
Running with the Devil
Running with the Devil
newdaycrossfit.com
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SURPRISE!!!
Birthday WOD
Birthday WOD
newdaycrossfit.com
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Mobility Mashup is an updated version of our Mobility class. We will work through the body with a concentration on a key area that we will utilize during the WOD. With proper preparation and mobilization your body will be better prepared for the demands…
Mobility Mashup
Mobility Mashup
newdaycrossfit.com
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Skill/Strength: Strength Shoulder Press 5 x 5 55% of 1 rep max WOD: Conditioning 30 Muscle-Ups (Bar or Ring), or 50 Pull-ups & 50 Dips (Bar or Ring), or If you have a few Muscle-ups go for as many MUs as possible and then go to pull-ups and dips Finish:…
30 Muscle-ups
30 Muscle-ups
newdaycrossfit.com
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Skill/Strength: Strength Bench Press 5 x 5 55% of 1 rep max WOD: Conditioning 5 RFT: 10 Dumbbell Deadlifts (50/35#) 5 Dumbbell Thrusters 200m Run Finish: Endurance 750m Row for Time
Sinister
Sinister
newdaycrossfit.com
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Skill/Strength: Strength Back Squat 5 x 5 65% of 1 rep max WOD: Conditioning 100 Wall Balls EMOM 5 Burpees Finish: Endurance 750m Row for Time
Up Against the Wall
Up Against the Wall
newdaycrossfit.com
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Skill/Strength: Strength Deadlift 5 x 1 WOD: Conditioning 50-40-30-20-10 Double Kettlebell Swings (AHAP) Double Unders Finish: Midline 50 Sit Ups for Time
Double Double
Double Double
newdaycrossfit.com
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Skill/Strength: Strength Shoulder Press 5 x 1 WOD: Conditioning Complete as many rounds as possible in 15 minutes of: 20 Push-ups 50 Squats Finish: Intensity Partner Tabata AirBike
Body Bop
Body Bop
newdaycrossfit.com
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Skill/Strength: Strength Back Squat 5 x 1 WOD: Conditioning Ten rounds for time of: 7 Burpees 7 Knees to elbows Finish: Midline 30 sec Superman Hold 30 sec Hollow Hold 30 sec Rest 3 Rounds
B and B
B and B
newdaycrossfit.com
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