CrossFit

WOD CRUSHER

Elite Functional Fitness

Join Program

Duration60 Min

LevelIntermediate

IntensityExtreme

Lead CoachSarah Connor

ABOUT THE PROGRAM

Prepare for the unknown. WOD (Workout of the Day) Crusher combines the best of gymnastics, weightlifting, and monostructural endurance into high-intensity, constantly varied workouts. You are not just training for a mirror; you are training for life.

WHAT YOU'LL LEARN

Olympic Weightlifting (Clean, Jerk, Snatch)

Gymnastics (Pull-ups, Muscle-ups, Handstands)

Rowing & Skiing Mechanics

Pacing for Long Metcons

Kipping Mechanics

Hook Grip & Barbell Cycling

CORE BENEFITS

Elite General Physical Preparedness

Explosive Power

Insane Stamina

Functional Agility

Incredible Community Support

Mental Grit

WEEKLY STRUCTURE

MONDAY

Heavy Lifting + Short Metcon

TUESDAY

Gymnastics Skill + Long Metcon

WEDNESDAY

Active Recovery

THURSDAY

Hero WOD / Endurance

FRIDAY

Partner WODs

SATURDAY

Olympic Lifting Focus

Equipment Used

Rogue Barbells
Pull-up Rig
Concept2 Rowers
Gymnastics Rings
Wall Balls
Jump Ropes

Requirements

Flat/Cross-training Shoes
Grips (Optional but recommended)
Gym Towel
No Active Joint Injuries
18+ Age

Lead Trainer

Sarah Connor

Experience

8+ Years

Certifications

CrossFit Level 3
ACE Certified Personal Trainer

Profile of Sarah

TEST YOUR LIMITS

Join the toughest community in the gym. Crush the WOD today.

Start Program

STRONVEX

Forging Strength