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Recent WODs
Good morning! It is finally starting to cool off and feel like fall. We have a lot of great things coming up so let's get started. Everyone on an unlimited membership should have a door code for entry. If you do not, reach out to Jonathan. We hope everyone is taking advantage of the open gym hours for members. Your door code is specific to you. Please do not share it. When you enter your code, press pound and then push door slightly and then pull. Do not turn the handle. It doesn't do anything. First we have our next Bring a Friend Day this coming Saturday, Nov 23rd 9am. If you are a member, show up and bring someone that you know can benefit from our community. If you are not a member, this day and workout is designed just for you! All abilities are welcome!! We can adjust everything to suit you! We look forward to seeing you there. Our December challenge is getting ready to begin. Each week, teams of two will go for max lifts and then a bodyweight movement. See a coach for more information. Teams can be co-ed or same sex. $5 entry fee per person and the winning teams gets the whole pot! Its going to be a lot of fun!! Christmas shirts are in the design stage and we will have a mock-up for everyone coming soon! Erin and Jonathan are planning a Christmas event for the gym (including families) for the middle of December. Be on the lookout for more information. Well... let's get right to the workouts for the week ahead. Strength Monday- Front Squat Tuesday- Push Jerk Wednesday- Deadlift Skill Work Thursday- Shoulder Skill Work Friday- Power Clean Saturday- Bring a Friend Day Workouts A lot of barbell work for Monday! We will have several "rounds" of deadlifts, hang power clean, and front squats. After each set of barbell work you will have a descending reps of calories on the rower. Save the grip! It's going to blow up the forearms. Go for each set of barbell work unbroken and pace the rower to catch your breath and be able to do the same each round. Tuesday we have a little EMOM work. Every 2 mins you will have a buy in of of calories on the bike and power cleans. In the remaining time complete as many Toes to Bar as possible. There is no built in rest. Use the first round as an opportunity to get a good idea of the rounds and the fatigue and keep up the pace. Wednesday there will be a 15 min AMRAP of wall walks, DB work and double unders. Don't let the wall walks take to much time. They will be difficult paired with jumping rope but relax the shoulders and keep moving. Thursday as always will be our long day. Today, we get to do it with a partner. Each partner will run the distance together and then share the work on the rest of the workout. Its going to be tough so play to each other strengths and keep moving, When you're resting, don't sit down and don't go to far away. Friday is here and today we have a couplet of rowing and wall balls. Row distance will go up and back down while the wallballs will remain the same. Wallballs need to be unbroken. The row will get taxing when you reach the longer distances. Saturday is our Next Bring a Friend Day. Show up and bring a friend. It will be a great workout! We can't wait to see everyone in the gym this week!
Good morning! Happy Sunday here in Reidsville NC. By now you all should have heard the big news of our move...! We are now located at 205 SW Market St (access to the gym off Hall St.) We have a much large, more open facility to train in and now offer keypad access to our unlimited members!!!!! If this is something that interest you, let us know how we can help. We are now offering a women's only strength and mobility class Called Fit40. This class meets Monday, Wednesday, and Friday at 6:15 am. Coach Val is a certified strength coach and specializes in women's strength training. If you are interested in joining click HERE . You can always try a class out for free. If interested, click HERE We have a great week of workouts ahead so lets' get to it... Strength Monday- Skill work Tuesday- Push Press Wednesday- Skill Work Thursday- Core Work Friday- Power Clean Saturday- Skill Work Workouts On Monday we have a grippy little AMRAP consisting of clean and jerks, TTB, wallballs, and double unders. Pace the first round and get a good feel for the workout and figure out your breaks to keep consistent work. Tuesday it is going to fatigue your chest quick. 4 rounds for reps where you will hit calories on bike then bench press and in the remaining time max box jump overs. Break up the bench press early if this is not a good movement for you. If you are good at bench press try to go unbroken each round and maybe pace the bike a little bit. DO NOT go out hot on the bike in the beginning. Wednesday is here and its almost halfway over. Today we will have 8 rounds of 8 reps consisting of pull-ups, DB snatch, air squats, and DB lunges. This one will not attack the lunges as much as the forearms. Shake the hands out good on the air squats. Be ready to hold on the to the DB for each movement unbroken for the duration of the workout. Its over halfway through the work week and today is our favorite day of long workouts! As always you can push yourself and see how well you can hold on for a longer period of time or we can use it as an active recovery day. The workout will be for time. You will kind of work down calories on the rower then working back up with a run. after each cardio movement you will have some type of gymnastics work to perform before moving on to the nest piece. Finally Friday! Today is a sprint! go all out each round!! Every 3 mins for 5 rounds you will run and come back and hit a set of deadlifts and burpees. The faster you go, the more rest you get. Saturday is the best day as we get to workout with people from all the class times! Come in and workout with everyone! It will be a 14 min AMRAP of chest to bar, overhead squats, and calories on the rower. Its going to be a great week and our first full week in the new facility! If you have any questions or would like to join us or come by and see what's its all about, we would love to have you! We are constantly trying to improve for you our members and offer everything we can to keep you healthy! #herewego #crossfit #crossfitaffiliate #reidsville #summerfield #eden #ruffin #danville #greesnboro #northcarolina #virginia
Good morning CrossFit Lucky City family! We have a busy week ahead and we are looking forward to it. Friday evening, downtown is having a trick or treat. If you have kids, bring them and let them show off their costume and get some candy! The gym will not have a 5:30 class that day. We will begin the process of moving that evening. BIG MOVE is happening Saturday all day! We will begin at 7am Saturday morning. A large box truck will be at the front of the gym. Please come help all day, or just part of the day if possible. This is going to be a huge task and we can get it done with all of your help! Gym will be providing breakfast and lunch for everyone. Our hope os to get this done in 1 day so we do not have to interrupt any classes. Here is the week ahead Strength Monday- Back Squat Tuesday- Push Press Wednesday-Skill Work Thursday-Skill Work FridayPower Clean Saturday- MOVING DAY Workouts Let's start the week of with buy in and cash out on the bike. in the middle we have 4 rounds of some DB and gymnastic work Tuesday it is a 2 part workout. Part 1 is 10-8-6-4-2 of Snatches and Box Jumps then into 2-4-6-8-10 of Thrusters and burpee pull-ups. Each round should be unbroken as you work through the reps. These are small numbers and the break will come in-between the movements. Wednesday we have a 12 min AMRAP of shoulder to overhead, toes to bar, air squats, and double unders. This one is going to get spicy so break up TTB strategically and be able to move the weight unbroken so as to save time. All you have to do on Thursday is row 3,000/2,500m. The catch is that every 3 mins including 0:00, we have to stop rowing and complete a set of KB swings, sit-ups, and push ups. Get off the rower a little early and get ready to complete the set and get back on the rower and get it moving! Its finally Friday and today we have a descending reps each round of a run, squat cleans, bar facing burpees. After that, you get a 1 min rest then find a heavy squat clean. 13 mins to complete everything. Saturday the workout is going to be a long one! Its moving day... We will be packing up the entire gym and moving it to our new location. Its going to be a lot of work and we look forward to all of your help! See you there! Enjoy your Sunday with family and friends and we will see you in the gym soon! #herewego
CrossFit Lucky City family and friends, It is a beautiful Sunday in Reidsville NC. We have a lot of announcements and great things coming up! Lets get right to it. Starting tomorrow Oct 7th, our very own Val is becoming coach Val!! She is going to be coaching the morning Fit 40 class. This class is for women of all ages and abilities and focuses on strength training, mobility, and longevity. We are very excited to have Val as a part of our staff and to be able to offer this class to the community. If you are interested, reach out to us or visit our website for more information. Val is offering 1st class for free to anyone who is interested. October 19th, at 9am we will be hosting a BABY WOD for Sydney. Gifts are not required but we know Sydney will appreciate it. Friday October 25th, Scales St will be closed 4-6pm for the downtown trick or treat. Please plan on parking in the rear or side streets. We will begin to move some items Friday after the streets reopen (small items). Saturday morning we will be moving everything else. We will have box truck and we would love as much help as possible. We hope to have the move done in the weekend not have to cancel any classes. The gym will be buying breakfast and lunch for anyone that can help! Let's get right to the workouts for the week ahead. Strength Monday- Back Squat Tuesday- Skill Work/Pressing Wednesday- Skill Work/Lunges Thursday- Core Work Friday- Power Snatch Saturday= Skill Work/Arms Workouts It's the beginning of the week and let's begin on a good note by showing up and getting started! Today we have 5 rounds of work with rounds of DT and bike cals in the remaining time. DT is a great barbell cycling piece but save some energy for the bike. Tuesday is going to test the shoulders and core. 1k row into gymnastic work of rope climbs and handstand pushup and finishing with a 1k row. Shake out the shoulders between reps and continue to move. Remember, we can scale and adjust our movements to fit us. It's hump day and we are halfway through the work week. We have CrossFit benchmark workout with a twist today. Annie is 50-40-30-20-10 Double Unders and Sit-ups but today we will add 3 power snatches after each round. The core is going to be exhausted so pace the big rounds of 50 and 40 and have the energy to complete the end fast! Thursday is our favorite day of endurance. Today we will have some built in rest but we must run a 200m and the some box step-ups. Scale the run the get an active recovery day or push yourself for 24 mins of work. Its finally Friday!! Today is a 15 min EMOM of wall balls, Box jumps, deadlifts and then max pull-ups. Each min before the max pull-ups just move, dont rush those. Save the speed and energy for the pull-ups. That's where we score it. Saturday is here and its always the best day as we get everyone together from all the classes during the week. 7 rounds of barbell work finishing with burpees. Its going to be good! See you all in the gym this week! Take care of each other and lets continue to build a string and healthy community!! #herewego
Good morning CrossFit Lucky City members!! We have finished our very first in-house competition! It has been a great time and we hope everyone had a lot of fun! Thank you to each and everyone one that competed. We are very proud of how well all of our members! Update on the move: We have been in contact with building owner to finish cleaning up exterior and we will be getting a key this week to begin some improvements including a key pad for open gym access. NEW CLASS ALERT!! Our very own Val has completed the Burgener Strength class and is now Coach Val. She will be coaching Fit 40. A class focused on strength, mobility, and core stabilization for women over 40. If any member is interested please reach out to Val, Jonathan, or Erin. We have flyers for the class available if anyone wants to take some to hand out. Let's get right to the workouts! Strength Monday- Back Squat Tuesday- Seated Barbell Strict Press Wednesday- Deadlift Thursday- Skill Work Friday- Skill Work Workouts It's the beginning of the week and let's get everything off to a great start by coming in and getting a good sweat. Today is a 14 min EMOM with cleans on the odd mins and wallballs on the even mins. Scale and make sure you don't burn out under the barbell and have plenty of rest after the wallballs. Tuesday we have 3 rounds of bike cals, burpees, a run, and box jump overs. Each round has less reps than the one before. Your speed should increase each round as you get a little relief. Wednesday is here and its the middle of the week. We are on a roll and let's keep it going! The workout is 2:30 for 5 rounds. Each round will have a buy-in with DB's and an AMRAP of DB walking lunge until the clock beeps. There is no rest today built in. Thursday is our long day. I love these workout as they help me become better at longer workouts and increasing my endurance. Todays is going to be up and down the ladder. starting with air squats, cal row, box step ups, sit ups, and farmers carry. Then we go backwards. Remember that today can be used as an active recovery day as well. The end of the week is here and you made it! Treat yourself to a great workout! 2-4-6-8-10-8-6-4-2 of Hang Power Cleans and Front Squats and jump rope after each round. Saturday is here and it is my favorite day! A partner workout with our friends! Today is a CF Hero workout named Laura. You and a partner will completed 21 mins of as many rounds as possible of cal row, burpees over the rower and power cleans. It's going to be another great week at CrossFit Lucky City. We are thankful for each and everyone of you! #herewego
Even though it is a rainy Sunday here in Reidsville NC, it is going to be bright week at CrossFit Lucky City. We are hoping everyone had a great summer and is getting back into the "normal" routine. This is the final week of competition for our in-house comp. Saturday we will have a final event at 5pm. Even if you are not a part of the competition, come out and support everyone and help judge. Lets get right to it Strength Monday- Back Squat Tuesday- Seated BB Strict Press Wednesday- Deadlift Thursday- Skills Friday- Snatch Workouts We are going to start the week out with 2 6 min AMRAP's. Each on has different movements but is designed to make you move fast through each round. Everyone is going to find a favorite movement in this workout. Tuesday, our workout is descending reps of snatch and burpees but a calorie buy-in on the bike to begin each set. It is a small number of cals so get the bike moving and get off and be ready to tackle the snatched and burpees. Its hump day and we are almost halfway through the work week! Today's workout is very familiar. 15min AMRAP consisting of rounds of Cindy. All body weight exercises of pull-ups, push-ups, air squats with some running. Thursday is our long workout day where we can push ourselves and see how we perform long term or we can just move and use this as an active recovery day. Each set will have rowing, double unders, and wall walks but descending reps each round. Maybe even tackle this workout by working on technique for DU and wall walks. It is finally the end of the work week! 5 rounds of 2 min of work and 1 min of rest. Each round will have DB bench press, farmers hold lunges and box step ups. In the remaining time, push hard on the bike and get as many cals as possible. Saturday is our favorite day where all the classes come together and workout! We will have 9 am class for everyone. Todays workout will be rounds of 200m run, empty BB thrusters, 100m run and TTB. Each round will have same distance running but BB thrusters and TTB will be less each round. At 5pm today we will have the final for the competition workout. Come and enjoy the fun and energy! We are looking forward to another great week at CrossFit Lucky City. We cant wait to see everyone in the gym! #herewego
Hello from sunny and cool Reidsville NC! It has been a great change in the weather recently and we hope you have all taken advantage of it. Week one of the in-house competition has been completed! Great job to all of our athletes who have finished the first of three great workouts! Everyone has done an amazing job and we cant wait to see the results! Next workout will be announced soon so be on the lookout! Saturday, Sept 21st the final workout will be held at 5pm at the gym. Even if you are not participating, come and cheer everyone on! There will still be 9am class that morning. As everyone has been hearing, we are in the process of securing new location for the gym with a nice solid floor! We met with a building owner yesterday. More information to come. When the time to moves gets closer, we will let everyone know of date. We also hope everyone can help and we can make the move in 1 day to assure no disruption to classes. The gym will provide breakfast and lunch. Lets get right to the week ahead... Strength Monday- Back Squat Tuesday- DB Bench Press Wednesday- Deadlifts Thursday- Friday- Snatch Saturday- Workouts Here we go! Day one of the week, we have a little pyramid couplet of running and another movement. Pace the run and catch your breath so that when you come in for the next movement, you can push and jump right into it and go for big sets! Arms are going to get fatigued on the movements, so shake them out in the run. Tuesday we have 5 rounds of :90 of work and :30 of rest. It again is going to be a pyramid style in regard to reps and movements. Very small reps, This is supposed to be sprint! Go all out each round and see if you can get faster! It is hump day! This one looks complicated but it isn't. 15:00 AMRAP but we have buy-in of 2 individual sets of 2 rounds each them you combine everything at the end for the scored portion of the workout. Use the buy-in as a time to figure out a good pace but dont waste time in the beginning, and then go hard at the end to completes as many rounds as possible. Thursday is here and we all know that means we have a long workout ahead of us. As usual, we can use today and a day to push ourselves and see if we can hold on to our endurance for a long time or use today as active recovery. 4 rounds, each one getting longer in duration and in reps. Pace each round as if it was the long one, and have enough energy at the end to stay consistent. Finally Friday! We have a descending rep scheme of rowing and DB bench press. Each rounds has fewer reps so the further we get into the workout, the faster and more efficient we should be. Saturday is here and we have great workout to do with a friend. That's right... PARTNER DAY! Each team will have to complete 15 rounds total of a run (together) and each person must compete 2 C&J and TTB. Its fast and fun as you get that little rest in there to keep you fresh and motivated! Its going to be a great week at CrossFit Lucky City we are very thankful for you, our members for your trust and support! We cant wait to see everyone in the gym this week! #herewego
Its is a beautiful Sunday! We have a lot to discuss... First we have no classes Sept 2nd, Monday, Labor Day. Enjoy the day off and rest and be ready for the week ahead. Second, in-house competition starts this Saturday, Please have all money to Coach Tyler ASAP! Lets get right to the week ahead! Strength Monday- Tuesday- DB Bench Press Wednesday- Deadlift Thursday- Body Building Friday- Snatch Saturday- Workouts Tuesday we have two part workout. 1st part is descending rep scheme designed to increase heart rate and the second part is ascending reps scheme designed to fatigue a muscle group. Go steady and don't burn out early! Wednesday we have 5 sets of a 3:00 AMRAP. Little buy-in each round and in remaining time, go for max calories on the bike. The trick here is to go hard and unbroken on the buy-in then spin up the bike and maintain until the end. Thursday, we are over halfway! Similar to Wednesday but we are going to change the movements. Go hard on the buy-in and steady work on the AMRAP. Always pace the first round and maintain the middle and go hard on the last one. Its the end of the work week. today's workout is 3 rounds of wallballs, bike cals, DB snatch, and box jumps. This one is spicy on the legs. Rest between the movements but not to long! Saturday is the day of the competition workout! If you are competing, the workout will be released. If you are not competing, this workout is a 14:00 AMRAP consisting of a run, squat cleans, and burpees. Each round you complete goes up in reps. Push to get as far as you can! See you all in the gym! #herewego
Hello from beautiful, sunny Reidsville NC. We have been very fortunate this past week to enjoy some cooler weather. I hope that everyone has taken advantage of it. We are getting ready for some another heat wave so please hydrate, hydrate, hydrate! Our in house competition is coming up and we are glad we have so many people signed up and ready to participate! This is going to be so much fun!! If you have signed up for the competition and have not paid, please Venmo Tyler-Haley-31 your payment We have a great week of workouts ahead. Lets get right to it! Strength Monday-Back Squat Tuesday-DB Bench Press Wednesday-Deadlifts Thursday- Day off Friday-Snatch Complex Workouts Its Monday and the beginning of a great week. Let's begin with 6 rounds of low reps but we do get to include snatch and clean and jerk. Rarely do we get to see 2 olympic lifts in the same workout. Save some energy for the cash out on the rower to finish the workout. Tuesday is a sprint of 1:00 work and 1:00 rest. You will run and them do a rope climb and finish the min with max DB snatches. Plenty of time to catch your breath and sprint the next round! It's the middle of the week. Keep up the momentum. We have a very common rep scheme of 9-12-15-12-9. Each time we will work through 2 movements that are leg heavy so pace them but stay consistent. After each round we will hit some jump rope to finish it off. Thursday is here and we have another longer workout to use as a pace or an active recovery day. 4 rounds, each one getting a little bit longer than the last. Enjoy a good sweat today! Friday is here and it is the end of the week. You will work through 4 rounds, 3 min each of box jump overs and barbell movements but the catch is no rest! Finish each round with max cal row and then right into the next round. Saturday we will tackle a memorial workout for Lazar Dukic. Lazar lost his life recently at the 2024 CF games. This workout was written for his memory. Come in a support each other! See you all in the gym! #herewego
Hello again from little Reidsville NC! CrossFit Lucky City has big things happening! I want to thank each and everyone one of you for a successful Bring a Friend Day. It was great to see so many happy people staying healthy! Don't forget, we have our in house competition coming up. We would love to see everyone signed up to participate. It's going to be scalable for everyone. Don't be scared or nervous. This will help prepare us for the CrossFit Open next year. Sign-up is to the left of the TV on the announcement board. If you have any questions, reach out to Coach Tyler. We have a great week of workouts ahead so let's jump right into it! Strength Monday- Back Rack Lunges Tuesday- DB Bench Press Wednesday- Deadlifts Thursday- Friday- Cleans Workouts Let's begin the week with a workout where we have a buy in on the bike and then into 5 rounds thats will be taxing on the legs. Pace the bike but don't go to slow. Each round should be paced to have continued movement and go all out on the last round. Tuesday we have a 16:00 EMOM consisting of jump rope, DB snatch, box step ups, and V-ups. Score today is to get as many reps of the DB snatch as possible. Make sure you scale appropriately to have enough rest to be prepared for the DB snatch each time. We are halfway through the week and we have a 12 min AMRAP of running, burpee pull-ups, and OVH squats. This one will get the heart rate up! Be steady on the run and burpees and have the breath to grab the barbell and hit the OVH squats unbroken each round. Thursday we have another longer workout where you can choose to move steady and actively recover, or push hard and give it everything. It is 4 rounds for time. Get in a grove and grind. Friday is here and it is the end of the week. and we have a workout that is a lot of different movements but just enough to keep reps to keep it interesting. Focus on smooth transitions between movements. Saturday is here and its the weekend. Don't forget to come in and get your weekend off to a great start. As always, we have a partner workout where each of you have to move through round descending each time and the movements change but keep your DB close! Have a great week everyone and we can't wait to see you all in the gym!
Hello CrossFit Lucky City family and friends!! This weeks all aboard is a little late getting out. I am just coming off a 48 hour shift at the FD and have been very busy today before going back tomorrow. Thank you all for your understanding! Saturday Aug 17th is our next "Bring a Friend" day. Lets make sure to invite someone and if we don't have anyone that can come, please show up and support your community. In house competition is coming up soon! Its going to be a lot of fun!! A lot of hard work by coach Tyler has gone into making this a great event. Sign-up sheet is located on the announcement board to the left of the TV. If you any questions, reach out to coach Tyler. This event will be something everyone can do, no matter your skill level. Let's get right to it! Strength Monday- Back Rack Lunges Tuesday- Shoulder Press Wednesday- Deadlift Thursday- Skill work Friday- Clean and Jerk Workouts Monday we begin the week with large sets but desending reps of wallballs and calories on the rower. There will be a little kicker after each round. Tuesday is 3 rounds for time of a mix of cardio, skill, and barbell snatch and OVH squats. Each round needs to be unbroken with each movement. control your heart rate and pick the correct weight. Wednesday is hump day and we are over halfway through the week. This workout os broken into 3 sections, each with a run to begin then to a different exercise each time and finishing with a run.Use the run to shake out the body and catch your breath. Thursday is our long day. 25 min AMRAP. Just like every Thursday, I want you to choose to push hard and go as far as you can or use it as an active recovery day and move steady. It's the last day of the work week. Friday we have 5 rounds for time of deadlifts with barbell and 4 DB movements. This one is going to get the legs fired up and the grip weak. It's going to be another great week at CrossFit Lucky City. We cant wait to see everyone in the gym! #herewego
Hello from a beautiful sunny Reidsville NC! We hope everyone is enjoying their Sunday off and relaxing and spending time with family. We have some great things coming up at CrossFit Lucky City. Our next "Bring a Friend" day is Aug 17th, 9am. Please come and support your gym. If each one of you would bring one friend, we can pack the gym! This workout is free to our guest to come and see how great our community is. **Cash incentive to our members if your friend sign up** Our very first in house competition is coming up in September. Be on the lookout for details. Steven Walker's GoFundMe link is posted in the gym. If you feel so inclined to donate to help him get to the games, he would appreciate it. Now, what you have all been waiting for... Strength Monday- Back Rack Lunges Tuesday- Shoulder Press Wednesday- Deadlift Thursday- Body Building Friday- Clean and Jerk Workouts Let's start the week off right! Today we have 5 rounds on a 2:00 clock. Each round you will "buy-in" with 1 round of DT and then max bike cals in remaining time with rest after each round. Stay easy on DT and push on the bike. DT should be a weight that you can go unbroken each round to give yourself plenty of time on the bike. Tuesday we have a 15 min AMRAP of DB lunges, wallballs, and calories on the rower. Start with a solid pace and push through until the 10 min mark and then go harder and harder until the beep! Humpday is here and we have a really fun workout that will increase barbell complexity the further into the workout that you go. Start with overhead squats, then to power snatches, then to squat snatches. Each AMRAP and barbell movement will be coupled with some gymnastic work. Our favorite long workout day is here! Today is broken up into three parts, Part one is 4 rounds of DB work, part two is 3 rounds of DB and core, last part is 2 rounds of gymnastic skills. The workout is for time. As usual on Thursday, use this as an active recovery day or push hard and see what you are capable of in 26 mins! Friday! The work week is over! Today is descending reps of DB bench, squat cleans and rope climbs. Don't fatigue out early so that the small rep rounds you can go unbroken at a quick pace with little rest in between movements. As usual, Saturday is going to be a partner workout where you can split reps anyway you wish. Light weigh movements with one barbell plate coupled with bodyweight movements. Saturdays are my favorite. It's a lot of fun to come into the gym and workout with everyone from all class times. If you are interested in joining us, CLICK HERE for more information. Its going to be a great week at CrossFit Lucky City! We can's wait to see everyone in the gym this week! #herewego
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