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CrossFit DeWitt is now offering CrossFit DeWitt Kids program. This is a national program and is the only one in the Syracuse area. This program is specifically designed to address the needs and enhance the development of young children. Click here to learn more. CrossFit Dewitt Kids

 

 

CrossFit DeWitt will be offering a FREE introductory class Sat. Feb.13 for adults from 9-10 am. This will be for anyone who is interested in beginning a fitness program or enhancing there current fitness level. This will consist of explanation and easy workout. Call 437-1558 to register.


Posted on 01/12 at 05:13 AM



Going full bore

From the main site!

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

 

 


Posted on 02/08 at 05:01 AM



Are you Zoning?

It’s not easy to start eating in the Zone but if you make small changes on a consistant basis, your partner will not have to do burpees.


Posted on 02/07 at 06:40 PM



Getting back into the Swing

3 rounds for time
200m row
15 squat cleans m135#  95#w
15 Push Press m135#  95#w

Post time to comments.


Posted on 02/06 at 05:40 AM



Caring Karen

Karen if she cared

75 Wall ball shots


Posted on 02/05 at 05:00 AM



Gettin Some

Back Squat Advanced 5x5 Begginer 3x15
Press Advanced 5x5 Begginer 3x15
Glute ham raise 3 x 25

Metcon:
3 x 500m row for time with 1 min. rest between sets


Posted on 02/04 at 05:35 AM



Staying Small

Short Helen

3 Rounds for time

200m run
12 1.5 pood KB swings
6 Pull-ups


Posted on 02/03 at 05:00 AM



Little Girl

Diane (Small version)

21-15-9

Deadlift 135#m 85w
Handstand push ups


Posted on 02/02 at 05:25 AM



Active Recovery

This week will have a main focus of Active Recovery. That means you will still perform WODs , but they will be scaled for all. This will allow your body to recover and you to still maintain your current level of conditioning.

Little Angie
For time

50 Pull-ups
50 Push-ups
50 Squats
50 Sit-ups


Posted on 02/01 at 05:21 AM



Good Morning Liz

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps


Posted on 01/30 at 05:19 AM



Elizabeth

Elizabeth

21-15-9 reps, for time
Clean 135 lbs
Ring Dips

 


Posted on 01/29 at 05:15 AM



Going Back to the Basics

Foundations of all movements until they become much better. We are very proud of all of our athletes and we that’s why we are going to harp on form a little more. We think you can become that much better.  We will strive for excellence in coaches and athletes.

Metcon
3 x 500m with 1 min. rest between sets


Posted on 01/28 at 05:07 AM



Heavy Day

Back Squat 1-1-1-1-1 for advanced 5-5-5 for beginner
RDL 4x4 of a weight you can only do for 4 reps
Sled Pulls 6-8 Pulls (Glute Ham) Coach will prescribe weight
50 GH Sit-Ups


Posted on 01/27 at 05:11 AM



This should keep you moveing

10-1 for time.

Deadlift #225m   #135w
Burpee Pull-up   if you can’t perform a free Pull-up first do Burpee then pull-ups
Kettlebell Swing 2 pood  
Tire Hop


Posted on 01/26 at 05:06 AM



Some adding to the main site

We are proud of all of our athletes for PRing Fran last week (imagine that, 15 min. workouts getting you that fit). You earned it.  I’ll see you in the Zone” Tex. We measure today (or Tues. if that’s your first day of the week).

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps or Knees to Elbows

 


Posted on 01/25 at 05:27 AM



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