CrossFit – Tue, Nov 22 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness “Certus Tri” (Time) For Time: 2000m/1600m Ski 4000m/3200m C2 Bike 2000m Run Coach’s Notes: Time to…
CrossFit – Wed, Nov 23 Certus Christmas Party 12/10/22Glow Party theme Performance Squat Clean and Jerk (5 Sets: 1.1) Coach’s Notes: Rest :15 between reps. 2:00 between sets. Keep these…
CrossFit – Sat, Nov 19 Metcon (Time) 20 Rounds for time with a partner: 150m Run or 10/7 Calorie Echo Bike 10 Box Jump Overs w/ Step-down (24/20) 10 Push-ups…
CrossFit – Fri, Nov 18 Performance Power Snatch (3 TNG Reps Every 1:15 x 6 Sets) Coach’s Notes: Keep the weight between 70-80 of your 1RM. Fitness Double DB Snatch…
CrossFit – Wed, Nov 16 Performance Squat Clean and Jerk (5 Sets: 1.1.1) Coach’s Notes: Each set will consist of 3 reps. Each rep will have 15 seconds of rest…
CrossFit – Tue, Nov 15 Metcon (Time) 2 Rounds for time: 2000m/1600m Ski or 4000m/3200m C2 Bike 1000m Run Coach’s Notes: The retest for th Certus Tri is right around…
CrossFit – Mon, Nov 14 Performance & Fitness Front Squat (1 Rep every 1:30x 6 sets) Coach’s Notes: Pause for 2 full seconds in the bottom of every rep. Build…
CrossFit – Thu, Nov 17 Metcon 4 Sets: Bench Press (6,6,4,4) 12 Alternating Bent Over DB Row 3 Barbell Wrist Rolls (supinated grip) Coach’s Notes: Start with a challenging weight…
CrossFit – Sat, Nov 12 Metcon (Time) 20 Rounds for time with a partner: 150m Run or 10/7 Calorie Echo Bike 10 Box Jump Overs w/ Step-down (24/20) 10 Push-ups…
CrossFit – Thu, Nov 10 Performance & Fitness Metcon 4 Sets not for time: 10 Alternating Seated DB Strict Press 8 Bent Over Barbell Rows 2:00 Active Recovery Row or…