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…
CrossFit – Fri, Feb 9 Performance & Fitness Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Coach’s Notes: If you are unable to perform…
CrossFit – Mon, Feb 5 Performance & Fitness Strength (Checkmark) Every 3:00 x 5 Sets: 15/12 Calories on any machine at moderate pace 3 Front Squats or 12 Goblet Squats…
CrossFit – Sat, Feb 3 Performance Metcon (Time) In teams of 3: 3000m Ski 150 Box Jump Overs (24/20, ADV: 30/20) 150 Hang Power Cleans (155/105) *Reps can be partitioned…
CrossFit – Fri, Feb 2 Performance Overhead Squat (5 sets: 4 Reps) Coach’s Notes: Pause for 2 full seconds in the bottom of the first 2 reps. Regular tempo on…
CrossFit – Tue, Jan 30 Reminder: Please keep children off the gym floor/equipment during and in between classes to ensure we have a safe and distraction free environment for all…
CrossFit – Mon, Jan 29 Reminder: Please keep children off the gym floor/equipment during and in between classes to ensure we have a safe and distraction free environment for all…