03.01.22 Performance & Fitness Metcon 5 Sets not for time: 50m Single Arm Farmer’s Carry each arm 15 Seated Banded Rows 25m Reverse sled drag 400m Run @moderate pace Coach’s…
03.03.22 Performance & Fitness Metcon (3 Rounds for reps) For Time: 21-15-9 Echo Bike Calories *200m Run after each set Rest 3:00 21-15-9 Burpees to 6" target *200m Run after…
02.28.22 Strict Press (5 Sets: 3 Reps) Coach’s Notes: The goal is to finish 5 pounds heavier than last week. Metcon (2 Rounds for reps) AMRAPx6:00 27 Double-unders 9 Chest…
02.26.22 Performance & Fitness Metcon (Time) In teams of 3: 3 Rounds for time: 120 Wall Balls (20/14) 120 Sit-ups 120 Calorie C2 Bike Coach’s Notes: 1 person works at…
02.25.22 Performance CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box…
02.24.22 Performance & Fitness Metcon (3 Rounds for reps) For Time: 1000/800m Row 800m Run Rest 3:00 2000m/1600m C2 Bike 800m Run Rest 3:00 1000m/800m Ski 800m Run Coach’s Notes:…
02.23.22 Performance Squat Snatch (1 Rep EMOMx8:00) Coach’s Notes: Start arounf 65% of your 1RM and build to around 90% by your last set. Fitness Metcon (Weight) EMOMx8:00 8 Heavy…
02.22.22 Performance & Fitness Front Squat (3,3,3,2,2,1) Coach’s Notes: Start around 65% of your 1RM and build each set to a heavy single for the day. Metcon (Time) 2 Rounds…
02.21.22 Performance & Fitness Strict Press (5 Sets: 4 Reps) Coach’s Notes: The goal is to finish your last set 5 pounds heavier than last week’s heaviest set. Performance Metcon…