March 21, 2026
CrossFit – Sat, Mar 21 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx18:00 40 Double-unders (each) 20 Shoulder to Overhead (95/65, ADV:135/95) *Complete 20 Ring…
March 20, 2026
CrossFit – Fri, Mar 20 Performance & Fitness Bench Press (5,5,10,10) Complete a set every 2:30. The sets of 5 should feel like an 8/10 RPE then drop the wright…
March 19, 2026
CrossFit – Thu, Mar 19 Performance and Fitness (AMRAP – Rounds and Reps) AMRAPx20:00 400m Run 250/225m Row or Ski *Add 250/225m to Row or Ski each round. Run stays…
March 14, 2026
CrossFit – Sat, Mar 14 Performance Option (Time) With a partner: 2 Rounds for Time: 120/100 Calorie Row 60 GHD Sit-ups 20 Ring Muscle-ups *25:00 Cap Coach’s Notes: 1 person…
March 13, 2026
CrossFit – Fri, Mar 13 Last week of the Affiliate Cup! This week's details: Affiliate Cup Week 3 CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time:2 Rounds of:12 burpees…
March 18, 2026
CrossFit – Wed, Mar 18 Performance & Fitness Front Squat (5 Reps every 3:00 x 3 Sets) Coach’s Notes: These are 1 and ¼ reps. Keep the weight between 6-7RPE.…
March 17, 2026
CrossFit – Tue, Mar 17 Fitness (AMRAP – Reps) EMOMx20:00 Interval 1: Box Jump Overs (24/20) Interval 2: Sit-ups Interval 3: Hand Release Push-ups Interval 4: Strict Pull-ups Interval 5:…
March 16, 2026
CrossFit – Mon, Mar 16 Performance & Fitness Snatch Pull (3 Reps every 2:00 x 3 Sets) Coach’s Notes: Pause for 2 full seconds at the knee on the way…
March 12, 2026
CrossFit – Thu, Mar 12 Affiliate Cup Week 2 Details: Google Docs Performance & Fitness Choose one of the options for today’s workout. This one is long so the goal is…
March 7, 2026
CrossFit – Sat, Mar 7 Affiliate Cup Week 2 Details: Google Docs Performance and Fitness Option (Checkmark) With a partner: AMRAPx8:00 40 Burpees to 6″ Target 40 Sit-ups Rest 1:00 AMRAPx8:00…
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