CrossFit – Fri, Dec 30 Performance & Fitness Metcon (Time) For Time with a partner: 3000m Run 200 Wall Balls (20/14) 100 Deadlifts (225/155) *The work may be partitioned into…
CrossFit – Tue, Dec 27 Performance & Fitness Front Foot Elevated Split Squat (3 Sets: 8 Reps each leg) Coach’s Notes: Barbell will be loaded in the back rack. Rest…
CrossFit – Sat, Dec 24 Performance & Fitness Metcon (Time) For Time with a partner: 400 Double-unders 200 Wall Balls (20/14, ADV: 30/20) 100 Deadlifts (225/155) *The work may be…
CrossFit – Wed, Dec 21 Performance Squat Snatch (15:00- Build to a single at 85+% of 1RM) Coach’s Notes: The goal today is to build to a single at 85%…
CrossFit – Thu, Dec 22 Performance & Fitness Metcon 5 Sets not for time: 20-45 Second Ring or Floor Plank 20 Banded Tricep Extensions 1:00 Ski @ easy pace 20m…
CrossFit – Mon, Dec 19 Performance & Fitness Back Squat (3 Sets: 10 Reps ) Coach’s Notes: Keep the weight at 65-70% of your 1RM. Rest 2:00 Between sets. Metcon…
CrossFit – Thu, Dec 15 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 12 Reps) Coach’s Notes: Complete 10 Band pull-aparts w/ a pause after each set. Metcon…
CrossFit – Fri, Dec 16 Performance Squat Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start at a moderate load and build.…