How We Use Fasting

Fasting is becoming a tool we are seeing used more and more often, for long-term health benefits, which is great! We wanted to shed a little light into how we use fasting, the benefits of fasting and why we don’t necessarily fast on a daily basis (intermittent fasting). Fasting has many long-term health benefits. Some […]

CF052819

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 20 Walking Lunges 20 Hollow Rocks 20 Scorpions (total) 20 Air Squats 20 Banded Good Mornings Metcon Metcon (No Measure) Every 4 Minutes for 8 Rounds 50 Meter Sled pull (AHAP) 100 Front Rack KB Carry (53,35) 15/12 Calorie RowToday’s focus […]

Kevin Kapich

Athlete of the MonthMay How old / young are you? 41 What is your occupation? Consulting w/ Accenture Strategy in the Communications, Media, and Technology Industry When did you join Widespread CrossFit? January 2019 Why did you decide to give CrossFit a try? My wife had my boys registered in a few CrossFit classes at Widespread. I was really impressed with the […]

CF052719

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows 20 Banded Good Mornings 200m Run or 250m Row Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]

CF052519

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows 20 Banded Good Mornings 200m Run or 250m Row Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]

CF052319

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 3 Rounds 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Wall balls Weightlifting Box Front Squats (2 Reps Every 60 Seconds For 10 Rounds) Box should be set at or just above parallel. All sets should be fast/efficient. User […]

CF052219

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 50 Jumping Jacks 2 Rounds 6 Deadlift 6 Hang Muscle Clean 6 Power Clean 6 Push Press 10 Ring Rows Metcon Metcon (AMRAP – Reps) EMOM X 25 Minutes Minute 1: 40 Seconds Max Hollow Rocks Minute 2: Max Calories Rowed […]

Benefits Of Exercise and Strength Training For Youth

It is no secret that physical activity is important at all ages, but more and more studies are coming out showing just how important exercise is for our younger generations specifically.  Physical activity promotes positive mental health and brain function. Being able to work both sides of our brain, like exercise does, benefits the younger […]

CF052119

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 10 Banded Pass Throughs 15 Banded Overhead Pull-aparts 10 Banded Pass Throughs 15 Banded Front Pull-aparts (hold end range for a 1 count) Then 2 Rounds 8 Single DB Push Press, each arm 8 Single DB Hang Power Snatch, each […]

CF052019

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds of: 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 2 Rounds 5 Rollover to Split Stretch 10 Banded Glute Bridges 10 Lateral Cossack Squats 10 Bird Dogs Weightlifting Box Squats (4 Reps Every 90 Seconds For […]