WELCOME TO CROSSFIT MAX FORCE

9831 S. 51st Street, Suite D-131, Phoenix, AZ 85044

The Premiere CrossFit Solution for the Ahwatukee Phoenix Community. Providing Elite Fitness, Weight Loss and Sports Conditioning.

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We strive to provide the Phoenix Ahwatukee community with an outlet for elite fitness. Whether you are an elite athlete looking to break through to the next level or just someone interested in fitter, healthier life style. We provide training for individuals at all levels of fitness. Contact us by phone or email for more information.

CrossFit MaxForce is Now Offering a $59 One Month Trial Membership

Call or Email for Details: info@crossfitmaxforce.com - 480-842-2739

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Monday, September 30th

 WOD

"2007 Games Final WOD"

For Time;

1000M Row then, 

5 Rounds of

25 Pull-ups

7 Shoulder to Overhead (95/135)

Tuesday, October 1st

Strength:

3x ME Ring Dips

*2 min rest b/t sets

WOD:

12 min AMRAP of,

3,3 - 6,6 - 9,9 - 12,12 etc...

Deadlifts (95/135)
Burpee Box Jumps (20/24) 

Wednesday, October 2nd

Strenght:

Shoulder Press (5-3-1) @ 75%, 85%, 95% of 1RM

WOD

For Time:

"Randy"

75 Snatches (45/75)

3 min rest then,

75 Air Squats

*Record "Randy" & total time

Thursday, October 4th

Skills:

10 minutes of skills practice,

athletes option (DU's,HS work, MU progressions, ext...)

WOD:

5 Rounds for time of, 

400 M Run

5 HSPUs

10 Russian Twists (15/25)
15 Wall Balls (14/20) 

Friday, October 4th

Strength:
OH Squats (5-5-5) @ 75%, 85%, 95% of 1RM

WOD
(x2) 9 minute Amrap's with 2 minutes rest b/t of,

5 Bear Complex (75/115)
15 KB Swings (35/53)
25 Double Unders

Saturday, October 5th

Team WOD - Coaches Choice

Monday, September 23rd

10 minutes of Mobility

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
3 minutes rest, then
9-15-21
Power Cleans (95/65)
Box Jumps (24/20)
*Record "Fran" time & total time.

Tuesday, September 24th

Strength
Deadlift (3-3-3) @ 80%, 85%, 90% of 1RM

WOD
5 rounds for time,
10 Clapping Push Ups
20 V-ups
30 Slam Balls

Wednesday, September 25th

Strength
Shoulder Press (3-3-3) @ 80%, 85%, 90% of 1RM

WOD
15 minute Amrap of,
8 Handstand Push Ups
12 Jumping Squats
16 Kettle Bell Cleans (53/35) Alt. Arms

Thursday, September 26th

Not for time:
10 Tire Flips
WOD
For time,
1000 meter Row,
Then 4 rounds of,
12 Wall Balls (20/14)
10 Toes 2 Bar
8 Power Snatch (95/65)

Friday, September 27th

10 minutes of Mobility

Strength:
Find 1RM Overhead Squat

WOD
12 minute Amrap of,
30 Double Unders
20 Goblet Lunges (53/35)
10 Burpee's

Saturday, September 28th

TEAM WOD

Monday, September 16th

Crossfit 

Strength:
Shoulder Press (5-5-5) @ 75%, 80%, 85% of 1RM

WOD:
For Time,
Box Jumps 10-9-8-7-6-5-4-3-2-1
Deadlift (body wt) 1-2-3-4-5-6-7-8-9-10

Tuesday, September 17th

Crossfit 

Skills:
10 minutes of Double Under practice

WOD:
For total reps/cal of,
Tabata Calorie Row
1 minute rest,
Tabata KB Snatches/Toe 2 Bar (Alt.)
1 minute rest
Tabata Push ups/ Sit ups (Alt.)
(Tabata = 8 rounds of 20 sec. work & 10 sec. of rest)

Wednesday, September 18th

Crossfit 

Not for time:
3x (4x25 meters) Shuttle Sprints

WOD:
For time,
60 Double Unders
40 Slam Balls (20/15)
20 Pull ups
10 Thrusters (95/65)
20 Pull ups
40 Slam Balls
60 Double Unders

Thursday, September 19th

Crossfit 

Skills:

10 minutes of Handstand Work

Then for time,

40-30-20-10

Wall Balls (20/14)

Barbell Sumo Hi-Pulls (75/45)

Friday, September 20th

Crossfit

Strength:

Front Squats (5-5-5) @ 60%,65%,70% of 1RM

WOD:

20 minute AMRAP of,

5 Hang Cleans (95/65)

10 OTB Burpee's

15 Kettle Bell Swings (53/35)

Saturday, September 21st

Crossfit
Team WOD

Monday, September 9th

"Nasty Girls"
3 Rounds for time,
50 Air Squats
7 Muscle Ups (bar or rings)
10 Hang Cleans (135/95)

"Nasty Girls Substitute" *Use this version if unable to perform Muscle Ups.
3 Rounds for time,
50 Air Squats
15 Pull Ups
15 Ring Dips
10 Hang Cleans (135/95)