Caro Fitness Center (CrossFit Fort Stewart)

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World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.~Greg Glassman
 
CrossFit Classes
Monday-Friday 1200-1300 & 1730-1830
 
 
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Monday, May 20
 
        Warm up     
 2 rounds
25x Wall Ball
25x Double-under
 
Strength
 Front Squats 5x5
 
WOD
18 minute AMRAP
(as many rounds as possible)
10x Cleans (135#/95#)
10x Front Squat (135#/95#)
10x Push Press (135#/95#)
 
 
 
 
 
 
Tuesday, May 21
 
Warm up
 1 round of Barbara
20x pull-ups
30x push-ups
40 sit-ups
50x squats

  Strength
 Bench Press 5x5
 
WOD 
10-9-8-7-6-5-4-3-2-1
Pistols and Dips (rings or box)
Sprint 200m in between rounds
Then
50x-30x-20x
V-ups / mountain climbers
 
 
 
Wednesday, May 22
 
 Warm up
 20x Man Makers
 
Strength
 NONE
 
 WOD
 “DIANA-FRAN”
21-15-9
Deadlift  (225#/155#)
Handstand push-up
Thrusters (95/65)
Pull-ups
 
 
 
 
 
 
Thursday, May 23  
 
Warm up  
 Burgener Warm up
 
 Strength
Power Snatch 5x5  
 
WOD
40x-30x-20x10x
Wallball
KB swings
 
 
 
 
 
 
 
 
 
Friday, May 24    
 
Warm up 
 800m Row
             
           Strength         
  None
 
 WOD
  20x Push-ups
 
Then
 
5 rounds
10x Mountain climbers
10x Wall walks
10x  Paralette Pass through
 
Then
 
20x Push-ups 
Saturday, May 25
 
 Time trial
Row 3000m
 
 
 Sunday, May 26
 
REST DAY
 
 
 
 
 
 
 
 
 
 
 
    

 

 

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 CrossFit Fort Stewart is a non-profit military affiliate whose purpose is to provide free funtional fitness training to active duty, reserve/guard component, DA civilians, dependents and retirees.
 
 
 
 

Contact

1592 William H. Wilson Ave; Bldg 708
912-767-4763

Hours

Mon-Fri:0500-2000
Sat & Hol:0900-1700
Sun:1200-1900

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