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Starting this week we have a 5AM and a 4PM Class. These class are for experienced crossfitters with 2-3 months experience. During these times the coaches will be working out not coaching. This is NOT an open gym.

Warm Up: (15 Min)

  • 2 Min DU
  • Boot Straps
  • Spiderman walks
  • Shoulder Mob
  • 15 Back Extensions
  • 20 Air Squats 
  • 10 Squat Jumps
  • 25 Hollow Rocks
    • 30 Second hollow hold
  • 15 Push Ups

Strength: (30 Min)

Back Squat

  • 10 - 50%
  • 8 - 60%
  • 6 - 70%
  • 4 - 80%
  • 2 - 90%
  • 1 - 95%

WOD: (15 MIN)

3 RFT

  • 40 Air Squats
  • 30 Weighted Jump Ropes
  • 20 Sit Ups
  • 10 Push Ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com