CrossFit – Mon, Feb 19 Performance & Fitness Strength Work (Checkmark) Every 1:30 x 10 Sets alternating (5 of each) Interval 1: 5 Back Squats @70-75% of 1RM Interval 2:…
CrossFit – Fri, Feb 16 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: :30 Max Hollow Rocks :20-1:00 Wall Facing HS Hold 50m Single Arm Farmer’s Carry each…
CrossFit – Tue, Feb 13 Performance & Fitness Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15…
CrossFit – Mon, Feb 12 Metcon (Time) For Time: 50-75 Toes to Bar or 75-100 Sit-ups *25 Double-unders or 40 Crossover Singles EMOM starting at 0:00 *10:00 time cap Coach’s…
CrossFit – Sat, Feb 10 Performance Metcon (Time) With a partner: 1600m Run 32 Deficit HSPU (3″/2″, ADV: Strict) 1600m Run 32 Deadlifts (315/225) 1600m Run 32 Bar Muscle-ups Coach’s…
CrossFit – Wed, Feb 7 Performance & Fitness “Hot Rod” (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Double DB Front Squat (50/35) Toes to Bar *30 Double-under after each set Metcon (Checkmark) 3…