CrossFit – Tue, Mar 5 Performance & Fitness Metcon (Time) For Time: 21 Shuttle Runs 15 Box Jump Overs (30/24) 9 Power Clean and Jerks at 75% of 1RM Hang…
CrossFit – Thu, Mar 7 Performance & Fitness Metcon (Checkmark) 30:00 Bike at Steady pace *Hop off bike every 3:00 and perform 10-20 Second Single Arm Push-up Plank/side 15 Banded…
CrossFit – Mon, Mar 4 Performance Back Squat (1 rep every 1:30 x 5 sets) Coach’s Notes: Start at 70% and build to a heavy single. Fitness Back Squat (5…
CrossFit – Sat, Mar 2 Metcon (Calories) In teams of 3: AMRAPx30:00 450 Air Squats (ADV: 20/14# Vest) Max Calorie Echo Bike in remaining time Coach’s Notes: 1 person works…
CrossFit – Fri, Mar 1 No 5/6pm Class Fri.FNL Heat sign-ups are up in WodifyTheme is Black and Silver for Coach JamesCome eat some Tacos! CrossFit Games Open 24.1 Rx…
CrossFit – Thu, Feb 29 Metcon (Checkmark) 3 Sets: 500m Row at easy pace 20-40 Second Hang From pull-up bar 3 Sets: 1000m Bike at easy pace 30-60 Second Wall…