Workout of the Day, 06/06/2020

Spark CrossFit – MINIMALISTView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)”Lactaid” AMRAP 20: 10 Air Squats, 30 Double Unders, 200 Meter Run 20 Air Squats, 30 Double Unders, 200 Meter Run 30 Air Squats, 30 Double Unders, 200 Meter...

Workout of the Day, 06/06/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)”Lactaid” AMRAP 20: 10 Air Squats, 30 Double Unders, 200 Meter Run 20 Air Squats, 30 Double Unders, 200 Meter Run 30 Air Squats, 30 Double Unders, 200 Meter Run...

Workout of the Day, 06/05/2020

Spark CrossFit – MINIMALISTView Public WhiteboardMetconMetcon (Time)”Opposite Day” 30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into… 10-20-30: Alternating Dumbbell Hang Clean and Jerks (50/35) Burpees* We’ll...

Workout of the Day, 06/05/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (Time)”Opposite Day” 30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into… 10-20-30: Alternating Dumbbell Hang Clean and Jerks (50/35) Burpees* We’ll work...

Workout of the Day, 06/04/2020

Spark CrossFit – MINIMALISTView Public WhiteboardMetconMetcon (No Measure)Every 3:00 for 4 Rounds 200m Run (1:00) 15 V-Ups 5 Reverse Burpees *Rest remainder of time left after work is completed per round.Metcon (Time)”Farmhand” 5 Rounds: 100′...

Workout of the Day, 06/04/2020

Spark CrossFit – TRAINView Public WhiteboardMetconMetcon (No Measure)Every 3:00 for 4 Rounds 300/250m Row 10 Strict Toes to Bar*Rest remainder of time left after work is completed per round. *Couplet of rowing sprints and technical strict gymnastic. *Toes to Bar...

Workout of the Day, 06/03/2020

Spark CrossFit – MINIMALISTView Public WhiteboardStrength/SkillMetcon (Weight)EMOM x 10:00 3 Single Arm DB Sumo Deadlifts 3 Single Arm DB Snatches 3 Single Arm DB Overhead Squats**If SA DB OHS too advanced, substitute with Single Arm DB Front Squats instead....

Workout of the Day, 06/03/2020

Spark CrossFit – TRAINView Public WhiteboardStrength/SkillPower Snatch (3-3-3-3-3)3-3-3-3-3 Power Snatch *Same structure as Monday’s strength section. Build in weight each set if you can. If beat up from the week, aim to hold a weight across all 5 sets and...

The Importance of Building a Routine

A good routine is not only a source of great comfort and stability, it is the platform from which stimulating and meaningful work is possible. Routine, done long enough and done sincerely enough, becomes more than a routine. It becomes a ritual. Sports is filled with...

Spark Personal Training is Back!

We’re here to help you cut through the noise. Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!  It takes a combination of exercise, nutrition, healthy habits, discipline, and accountability to optimize...