Workout of the Day, 06/24/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (3 Rounds for time)”Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and...

Extra

Spark CrossFit – The ExtraView Public WhiteboardMetconMetcon (Time)For Time: 50/28 Strict Pull-ups *Switch grips between regular and supinated every time break *Every 10/7 pull-ups completed you must complete: 10 front foot elevated double KB stationary lunges...

Workout of the Day, 06/23/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)”Hot Route” AMRAP 18: Buy-In: 1 Mile Run AMRAP In Time Remaining: 50 Double Unders 35 Air Squats 20 Dumbbell Plank Rows (50’s/35’s) GPP=...

Extra

Spark CrossFit – The ExtraView Public WhiteboardMetconMetcon (No Measure)3 rounds: Go directly into each movement with minimal rest between :60s Max Cal Ski Erg 25/15 Close Grip Push-Up 20 Banded Face Pulls* 15 Upright Kb Row (with a slight swing, go heavy)...

Workout of the Day, 06/22/2020

Spark CrossFit – TRAINView Public WhiteboardStrength/SkillFront Squat (1×2)Front Squat “10-8-6-4-2″ On the 3:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front...

Workout of the Day, 06/20/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (Time)”Groundhog Day” For Time: 600 Meter Run 50 Kettlebell Swings (53/35) 400 Meter Run 30 Chest to Bar Pull-ups 200 Meter Single Arm Farmers Carry (53,35) 30 Chest to Bar Pull-ups 400 Meter...

Workout of the Day, 06/19/2020

Spark CrossFit – TRAINView Public WhiteboardStrength/SkillPower Snatch (1×1)EMOM x 8:00 1 Power Snatch *Aim to Build up to 1.25-1.5x workout weight for last barbell, 2x for more experienced athletes. *Build each set, or every other set, but must perform 1...

Workout of the Day, 06/18/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (Time)5 Rounds: 16/14 Calorie Row 8 Toes to Bar *Rest 2:00 after each round*Each round should take roughly 1:15-1:30. Making it close to a 1:1 work, rest ratio. *Fast paced gymnastic and monostructural...

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SparkFit

5444 E Washington St. #3 Phoenix, Arizona 85034 Get directions

Need to Call us?
480.455.2142

 

In East Phoenix, along the border of Tempe and Scottsdale. Within 1 mile of Mill Ave., Phoenix Zoo, Papago Park, Arizona State University and Phoenix Sky Harbor Airport.
 

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