CrossFit – Sat, Dec 3 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Metcon (Time) In teams of 3: 300 Wall Balls (20/14 ADV:30/20) 300 Calorie Echo Bike *You…
CrossFit – Fri, Dec 2 Certus Christmas Party 12/10/22Glow Party theme “Wrecking Ball (Performance) (Time) 3 Rounds for Time: 9 Power Snatch (135/95) 21 Pull-ups Advanced Option: 9 Power Snatch…
CrossFit – Thu, Dec 1 Certus Christmas Party 12/10/22Glow Party theme Performance Bench Press (1 Rep every 1:30 x 6 Sets) Coach’s Notes: Start at 65% of your 1RM and…
CrossFit – Mon, Nov 28 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Back Squat (20:00- Build to 1RM, 3RM, or 5RM) Back Squat (20:00- Build to 1RM, 3RM,…
CrossFit – Tue, Nov 29 Certus Christmas Party 12/10/22Glow Party theme Performance Metcon (Time) For Time: 10-8-6-4-2 Power Cleans (165/115) 5-4-3-2-1 Wall Walks *400m Run or 1000m C2 Bike after…
CrossFit – Wed, Nov 30 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Metcon 4 Sets not for time: 20m Reverse Sled Drag 30 Second Sandbag Hold or Sorenson…
CrossFit – Mon, Nov 21 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness 1 1/4 Back Squat (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and…