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crossfit

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What is CrossFit?

CrossFit is one of the most popular fitness programs in the world, and for good reason. It combines bodyweight exercise, classic strength and conditioning techniques, sprinting, and weightlifting to create outstanding physical abilities (regardless of your current fitness level). Taught in an engaging group format by our experienced, professional coaches, CrossFit is a proven program for:

  • Developing lean muscle, reduced body fat, and improved aesthetics.
  • Improving muscular stamina and endurance.
  • Providing effective cross-training for other pursuits, including endurance events and field-based sports.
  • Improving all-around health, including biomarkers such as cholesterol level, resting heart rate, and blood pressure.
  • Providing a strong, community-based atmosphere to improve motivation and drive results.

CrossFit training can be tailored to virtually any fitness level. At CrossFit Marauder II, we focus on building a foundation of proper technique for all of our members, coupled with a culture of goal setting and achievement. We then layer on more advanced techniques based on individual progress.What is Fitness? Fitness is to have the ability to perform and recover from exercise no matter what time increment. It is also to have the ability to execute being fit through 10 domains: cardiovascular, stamina, strength, flexibility, power, speed, coordination, agility, accuracy, and balance. CrossFit captures all of this in one unique program to prepare you for anything life may throw at you- the unknown and unknowable.

What does the CrossFit program consist of?

How do I get started?

At CrossFit Marauder II we have a unique system called the On Deck Program, and is required for all new members that have not done CrossFit before. This program will help you build your foundation and prepare you for regular CrossFit classes. The On-Deck program is a one week, 3 module program. We will be educating you on the 9 foundational movements of Crossfit. This program is offered weekly with plenty of class times to ensure you can get in and join class!

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Saturday, 9/23/2017

September 22, 2017
Skill/Strength - Teams of Two AMRAP 35: 60 Wall Balls (20/14) 60 Burpees 60 Box Jumps (30/24) 60 Cal Row 60 S2OH (135/95) 60 Pistols 60 Push Ups

lance-anderson-59327

Friday, 9/22/2017

September 21, 2017
Skill/Strength - 3 Position Power Clean 4x2 WOD - 4 RFT 4 minute clock: 400m run 15 cal AB Max rep thruster 95/65 *rest two minutes after each round Photo by Lance Anderson on Unsplash

alex-geerts-356637

Thursday, 9/21/2017

September 20, 2017
Skill/Strength - Skill EMOM 12 1. Hand Stand Holds :30 2. RIng Dips :30 3. 100m Farmer Carries 70/53 WOD - 4 RFT 25 Push Presses (95/65) 50 Cal Row 100 Double-Unders Photo by Alex Geerts on Unsplash

tim-gouw-127143

Wednesday, 9/20/2017

September 19, 2017
Skill/Strength Deadlift 3x8 WOD - 5 RFT Run 400m 30 Sit Ups 20 Pull Ups 10 Deadlifts 225/185 Photo by Tim Gouw on Unsplash

Yellow Gummibärchen Nibble Red Green Candy Color

Tuesday, 9/19/2017

September 18, 2017
Strength/Skill - Front Squat 6x1 with 2 sec pause at parallel and bottom of squat WOD - 21-15-9 KB Swings 70/53 Burpee Box Jump Overs Toes to Bar Image - Max Pixel - Creative Commons Zero - CC0

Fit Gym Muscle Man Workout Training Fitness

Monday, 9/18/2017

September 17, 2017
Strength - 3 Positon Power Snatch 4x2 WOD - For Time: 21 Hang Power Snatch (95/65) 200m Run 4 Rope Climbs 15 Hang Power Snatch (95/65) 400m Run 6 Rope Climbs 9 Hang Power Snatch (95/65) 600m Run 8 Rope Climbs *Image credit - Max Pixel - Creative Commons Zero - CC0.

Animal Partner Partnership Swan Swans Bird

Saturday, 9/16/2017

September 15, 2017
Partner WOD 24 Min AMRAP 12 Power Snatch (95/65#) 24 Sit-ups 12 SDLHP (95/65#) 24 Russian Twist w/Med Ball (20/14#)

varooka

Friday, 9/15/2017


Strength - Weighted Pull Ups *Build to heavy single rep in ten minutes WOD - 5RFT 5 RFT: 12 shoulder to overhead (95/65) 8 pull-ups 400m run

grandma

Thursday, 9/14/2017

September 13, 2017
Strength - EMOM 10 2 Squat Cleans @ 80% AMRAP 12 2 Squat Cleans 135/95 2 Toes to Bar 4 Squat Cleans 135/95 4 Toes to Bar .... *rep scehme increases each time by 2

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Wednesday, 9/13/2017

September 12, 2017
Skill EMOM 12 1: HandStand Holds :30 2. Hollow Rocks :30 3. 100m Farmer Carrys 70/53 WOD - For Time: 500m row 20 Box Jumps 20 KB Swings 70/53 600m Run 20 Box Jumps 20 KB Swings 70/53 0.5 miles AB 20 Box Jumps 20 KB Swings 70/53

irma.a2017249.1745.1km

Tuesday, 9/12/2017

September 11, 2017
Strength Strict Press 2x10 EMOM 12 2 Heavy Singles WOD - 3 RFT 25 Wall Balls 20/14 15 cal AB 10 Burpees

CONTACT/S: 30 Exhibition -ACP

Monday, September 11th 2017

September 10, 2017
9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11 Push Jerks (110# / 75#) 2001m Row or 2001m Run (1.25 miles)

one man

Saturday, 9/9/2017

September 8, 2017
Partner WOD 30 Min AMRAP 30 Box Jump Overs (30/24″) 30 SDLHP (115/80#) 60 Partner Sit-ups with MedBall20/14# 600m Partner Medball Run (20/14#) (300m each)

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Friday, 9/8/2017

September 7, 2017
Strength Back Squat 3x1 WOD AMRAP 15 12 alternating DB lunge 40/20 10 DB Man makers 40/20

maj5lf

Thursday, 9/7/2017

September 6, 2017
Ring Muscle Up Skill EMOM 10 Odd: row 200m Even: max set ring muscle ups or inverted ring rows WOD 21-15-9 AB calories Ring Dips *run 400m after each round

Helen-300x225

Tuesday, 9/5/2017

September 4, 2017
EMOM 12 1. run 200m 2. 12 Burpees Helen 3 rounds for time 400m run 21 KB Swings 53/35 12 Pull Ups

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists

Saturday, 9/2/2017

September 1, 2017
Partner WOD 20 Min AMRAP 100m Farmers Carry (70/53#) 5 Power Cleans (135/95#) 10 Wall Balls (20/14#) *NOTE: Partner A – 100m Carry Partner B – AMRAP PC +WB Score is total reps.

yes

Friday, 9/1/2017

August 31, 2017
Strength Bench Press 10-8-6 WOD 25-18-11-4 Row calories Thrusters 95/65 Burpees over the bar

varooka

Thursday, 8/31/2017

August 30, 2017
Skill EMOM 12 2 Power Snatches WOD 800m run "Randy" 75 Power Snatch 75/55 800m run

I-Must-Go---My-Gym-Needs-Me-T-Shirts

Wednesday, 8/30/2017

August 29, 2017
Strength Deadlift 10-8-6 WOD AMRAP 20 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters

monkey

Tuesday, 8/29/2017

August 28, 2017
Strength EMOM 10 Odd: Max rope climbs Even: 12 calorie row WOD 5 RFT 50 Double Unders 15 S2OH 115/85 10 TTB

ed044cdafaa4899c44eaf53335f28909--never-miss-a-monday-monday-motivation

Monday, 8/28/2017

August 27, 2017
Strength Back Squat 10-8-6 WOD 5 min clock 12-9-6 Wall Balls Burpees *remaining time max AB calories rest 3 minutes 5 min clock 12-9-6 Wall Balls Pull Ups *reamining time max AB calories rest 3 minutes 5 min clock 12-9-6 Wall Balls Ring Dips *remaining time max AB calories

trick

Saturday 8/26/2017

August 25, 2017
WOD Teams of 2 20 min Amrap 100 Cal. Assault Bike 100 Toes to Bar * One person working at a Time.

dorothy-wizard-of-oz-kettlebells-wall-balls-box-jumps-oh-my

Friday 8/25/2017

August 24, 2017
Strength Deadlift 4x3 WOD 50-40-30-20-10 KB Swings (53/35) Box Jumps (24/20) Wall Balls (20/14)

couple-workout

Thursday 8/24/2017

August 23, 2017
Strength OHS 10-8-6-4-2 WOD 3 Rounds for Time of: 15 Cal Row 12 Power Snatches (95/65) 9 Burpees 6 OHS (95/65)

walken

Wednesday 8/23/2017

August 22, 2017
WOD Run 400m 21 Thrusters 115/85 5 Rope Climbs Run 400m 15 Thrusters 115/85 5 Rope Climbs Run 400m 9 Thrusters 5 Rope Climbs

tt

Tuesday 8/22/2017

August 21, 2017
EMOM 12 1.Bike 10/8 cal 2.10 Burpees 3. Row 10/8 cal WOD Elizabeth 21-15-9 Power Cleans 135/95 Ring Dips

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Monday 8/21/2017

August 20, 2017
Strength Back Squat 5x2 w/ 5 sec pause at bottom WOD Mary Complete as many rounds as possible in 20 minutes of: 5 HSPU 10 Pistols 15 Pull Ups

funny-running-pictures

Saturday, 8/19/2017

August 18, 2017
WOD 100 Ring Dips (One partner working at a time) 400m Run (Both partners) 100 DeadLifts (225/185) (One partner working at a time) 400m Run (Both partners) 100 Burpees (One partner working at a time)

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