CrossFit – Fri, Oct 7 Performance Hang Squat Snatch (1 rep Every 1:30 x 5 sets) <p>Coach’s Notes: Start at light to moderate weight and build to a max for…
CrossFit – Thu, Oct 6 Performance & Fitness DB Bench Press (4 Sets: 8 Reps) <p>Coach’s Notes: Build from a light weight to a challenging weight. Rest about 1:30 to…
10.01.22 Performance & Fitness Metcon (Time) For Time with a partner: 1000m Run (together) 100 Sit-ups or 50 GHD Sit-ups 100 Ring Rows (ADV: 20 Ring Muscle-ups) 100 Sit-ups or…
09.28.22 Performance Clean Pull + Squat Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a heavy complex. Fitness Russian KBS (10 Reps…
09.30.22 Performance Hang Squat Snatch (2 Reps every 1:30 x 5 Sets) Coach’s Notes: The goal is to finish 5-10 pounds heavier than last week. Start light. Fitness Alternating Double…
09.26.22 Performance Back Squat (15:00- Build to 1 rep at 90-92%) Coach’s Notes: If you did the Back Squats last week then build to 92%. If you were not then…