CrossFit – Fri, Apr 5 Performance & Fitness Strength Work (Checkmark) 4 Sets: 6-8 Single Arm DB Strict Press each side 16-20 Alternating V-ups :30-:45 Sandbag Bear Hug Hold Metcon…
CrossFit – Mon, Apr 1 Performance Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Keep the weight light to moderate or start at 70% and build to…
CrossFit – Wed, Apr 3 Performance Power Clean + Hang Squat Clean (1 Complex every 1:30 x 5 sets) Coach’s Notes: Start light and build to a heavier weight than…
CrossFit – Sat, Mar 30 Performance & Fitness Metcon (Time) For Time in teams of 3: 12k Echo Bike *Every 3:00 Starting at 0:00 all the people will perform 25…
CrossFit – Wed, Mar 27 Performance Power Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to 8/10 RPE Fitness DB Power Clean (8…
CrossFit – Thu, Mar 28 Performance & Fitness Metcon (Checkmark) 4 Sets: 8-10 Bent Over Barbell Rows w/ 1 sec. pause at top 2:00 Row or Ski recovery 16-20 Alternating…