CrossFit – Wed, Oct 28
Novemberfest 11/2-11/7. Show up all week for fun and giveaways!
Sign-up for Grand Prix here: Certus Grand Prix '26
Link for donations: Certus Grand Prix Raffle Items
Strength Work (Checkmark)
1:30- Max Squat Cleans @85%
REST 1:00
1:00 Max Squat Cleans @80%
REST 1:00
:30 Max Squat Cleans @75%
Squat Clean (Use this to reference percentages. )
Metcon (Time)
For Time:
20-18-16-14-12-10-8-6-4-2
Kettlebell Swings (53/35)
10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
*15:00 Cap
Coach’s Notes: The focus of this piece is strength endurance. As the weight decreases cycle rate should increase. If you don’t have a percentage to work from the first set should feel like an 8/10RPE and decrease by 5-15 pounds each round.