TRIPLEPOINT WELLNESS
STRENGTH & CONDITIONING
Strength and Conditioning. Formulated plans to create your highest athleticism optimizing power and efficiency.
TRIPLEPOINT WELLNESS
OLYMPIC WEIGHTLIFTING
Individual lifting analysis sessions, or group classes.
Stop the plateau.
Hit new Personal Records.
Find out how.
TRIPLEPOINT WELLNESS
YOGABODY TRAPEZE
Find your mobility again. Yoga conditioning, mixed with optional add of the YogaBody Trapeze. Reach new levels of strength, performance and balance.
WHO WE ARE
TRIPLEPOINT WELLNESS
Strength
Power exercises on a high quality equipment under supervision of CrossFit Level 2 Trainer to get you in your best shape
Diversity
You will never get bored, every new training is an exciting journey towards your body
in a perfect shape
BODY — MIND — SOUL
OUR CLASSES
Strength & Conditioning
Olympic Weightlifting
YogaBody Trapeze
(All Levels)
Our coach, holding certifications as a CrossFit Level 2 Trainer and as a CrossFit Weightlifting Trainer, in one of the most of the most popular sports nowadays, offers definitely some of the most effective ways to keep your mind and body in a perfect shape. Skilled training, professional Rogue hardware and 7 different groups depending on your level, age and schedule preferences, offer you the best route to be a stronger, healthier you.
Our Classes
TriplePoint Wellness
Strength
Power exercises on a high quality equipment under supervision of CrossFit Level 2 Trainer to get you in your best shape
Diversity
You will never get bored, every new training is an exciting journey towards your body being in it’s best shape.
OUR CLASSES
Strength & Conditioning
Olympic Weightlifting
YogaBody Trapeze
(All Levels)
Our coach, holding certifications as a CrossFit Level 2 Trainer and as a CrossFit Weightlifting Trainer, in one of the most of the most popular sports nowadays, offers definitely some of the most effective ways to keep your mind and body in a perfect shape. Skilled training, professional Rogue hardware and 7 different groups depending on your level, age and schedule preferences, offer you the best route to be a stronger, healthier you.
Schedule
Our Training
Contact us to create your personalized plan.
About Us
What We Do And Who We Are?
Rachel Dvorak
CrossFit Level II Trainer rachel.dvorak79@gmail.com
Coach Rachel has a BA from Asbury University in Biology and Chemistry, with specialty work afterwards in Biochemisty and group performance training. She also specializes as an Animal Nurse Anesthetist, in this field for over a decade. She takes seriously the need for care of the body before, during and after workouts to allow the athlete to peak in health, performance and happiness. Her demand for excellence shines when she takes her detail-oriented style and mixes it with her love of seeing others not just succeed but thrive! As her athlete, you will always feel she is working for you to reach your best lifts and ultimate goals.
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Monday, January 10, 2022
3min:
1X
50 Jumping Jax (JJ)
50 Opp Arm & Leg JJ
10m Forward & Backward JJ
5min:
1x10ea
Leg Swing
Supine Scorpion
V-Roll
Prone Scorpion
Plunch Push Up+WalkOut+Sun Sal
Step Up
Grasshopper
Hop Up
Sumo Squat Touch Down
Ninja Get Up
7min:
Bar Work
MC+HMC+FS+Elbow Ups 10ea
3 Pos. PC 3ea
Drill on Coaches Call
Power Clean 10-20
Kalsu
Cap = 20min
On the minute:
Complete 5 burpees and perform max rep 225/135 lbs Power Cleans on the minute
tell you total 100reps of PC
Goal 5+reps a min
Bar Technique in 10min:
SD+HHMS+SnP+PSB+OH Squat 5ea
MS+HPS+HSB+SB+Sotts Press 3ea
3 Pos. Sn (Pull & Squat) 2ea
Snatch 3
Olympic Lift Training in 25min:
Snatch Push Press -MTR- 2-2-2-2-1-1-1
Zigman Snatch -MTR- 2-2-2-2-1-1-1
Gymnastics in 15min:
5x
Hand Stand Push Up 8-10
Ring Butterfly Pull Up 8-10
Feet Up on Plates Push ups 8-10
Cool Down in 10min:
Static Stretching
Wednesday, January 12, 2022
Warm up
For time:
Cap = 40min
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135/95 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35/25 pound dumbbells
20 Pull-ups
95/65 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5/ 1poods
95 pound Push press, 20 reps
20 Dips
95/65 pound Sumo deadlift high pull, 20 reps
20 Burpees
135/95 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135/95 pound Deadlift, 20 reps
20 Knees to elbows
135/95 pound Front squat, 20 reps
Thanksgiving Day 2021
Warm-UP
FULL SQUAT: 3 SETS X 15 – 20 SECOND HOLD
FROG: 3 SETS X 15 – 20 SECOND HOLD
SCORPION: 2 SETS X 15 REPS (EACH SIDE)
DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPS
WALL SLIDE: 2 SETS X 15 REPS
Then:
HIGH KNEES: Down Driveway & Back
A-SKIP: Down Driveway & Back
B-SKIP, AKA The Turkey Gobbler: Down Driveway & Back
BUTT KICKERS, Variation 1 then 2: Down Driveway & Back
STRAIGHT LEG BOUNDS: Down Driveway & Back
GRAPEVINES: Down Driveway & Back
SCORPION: 2 SETS X 15 REPS (EACH SIDE)
DISLOCATES/PASS THROUGHS: 2 SETS X 15 REPS
WALL SLIDE: 2 SETS X 15 REPS
CROSSFIT GIRL WOD “CINDY” variation
12 min AMRAP of
100 Single Jumps with Jump Rope or a 200m Run
10 Push Ups
15 Air Squats
Good score to beat Cindy:
11 rounds and 3 reps – Fitness Level 0 – Beginner athlete
12 rounds and 8 reps – Fitness Level 25 – Beginner athlete
10 minutes of Core Strength
10 Russian Twists, each side
10 Side Dips w/ Kettlebell or suitcase
30 Seconds of Plank
Monday, October 18, 2021
WARMUP
STRENGTH
In 30min:
Front Squat 5/75% 4/80% 3/85% 2/90% 1/95% 5/75
or
Front Squat -MTR- 5-4-3-2-1-5
First 5 matches last 5
METABOLIC CONDITIONING
Tabata Diane
Deadlifts & Handstand Push Ups
READ MOREFriday, October 15, 2021
WARMUP
STRENGTH
In 20min:
Keystone Deadlifts 6/70% 6/75% 6/80% 4/85% 3/90% 6/75%
Then
Bulgarian Split Squats Squat -MTR- 6-6-6-4-3-6
Second 6 matches last 6
METABOLIC CONDITIONING
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CORE: Annie
READ MORETestimonials
What They Say About Us
Pricing
Pick A Plan
Light
1 Days Pass
FREE
Brief Consultation &
Personal Training Visit
Be your best You.
*See if you like our methods and coaching with this 1-day-try membership.
Expert Membership
Tailored 1 Month Plan
$299
1-Month Plan Tailored to Your Specific Needs
- Consultation & Assessment
- 3 Personal Training 1-Hr Sessions/ Week x 4 Weeks
- 1 Group Training 1-Hr Session/ Week x 4 Weeks
- 1 Group Yoga Session
- Advanced Meal Planning
- Tailored 1-Month Workout Plan
*Payment of the membership is due in full at registration.
Medium Membership
Tailored 1 Month Plan
$199
1-Month Plan Tailored to Your Specific Needs
- Consultation & Assessment
- 2 Personal Training 1-Hr Sessions/ Week x 4 Weeks
- 1 Group Yoga Session
- Basic Meal Planning**
- Month’s Workout Plan**
*Payment of the membership is due in full at registration.
**Additional fees may apply to incorporate athlete’s other training schedules, or advanced meal planning into the plan.
Light Membership
Tailored 1 Month Plan
$125
1-Month Plan Tailored to Your Specific Needs
- Free Consultation & Assessment
- 4-Week Tailored Workout & Tailored Meal Plan
*Payment of the membership is due in full at registration.
**Additional fees if adding meal planning and month’s workout plan, or if also incorporating athlete’s other training schedules and/or advanced meal planning into the plan.
Available to travel for in-home, personal training, or group training event.
Added fees apply, and vary according to distance. Call for details.
For general questions
Contact Information
Feel Free to drop us a line! We look forward to working with you!
Phone: (708) 669-4580
Email: rachel.dvorak79@gmail.com
