February 5, 2026
CrossFit – Thu, Feb 5 Performance & Fitness Skill Work (Checkmark) Rope Climb Practice Metcon (Checkmark) EMOMx15:00 Interval 1: 100′ Sandbag Carry Interval 2: 10-20 Sit-ups (ADV:GHDSU) Interval 3: 1-3…
February 4, 2026
CrossFit – Wed, Feb 4 Strict Press (1 Max effort set @50% of 1RM every 3:00 x 3 Sets) Coach’s Notes: If you don’t have a 1RM then use a…
February 3, 2026
CrossFit – Tue, Feb 3 Performance & Fitness Gymnastics Work (AMRAP – Reps) 5 Rounds: AMRAPx1:00 30 Second Farmer’s Hold (70/53) Max Chest to Bar Pull-ups in remaining time Rest…
February 2, 2026
CrossFit – Mon, Feb 2 Performance & Fitness Strength Work (Weight) EMOMx4:00 1 Squat Clean + 1 Hang Squat Clean Rest 1:00 EMOMx4:00 4 Front Squats Coach’s Notes: Use around…
January 31, 2026
CrossFit – Sat, Jan 31 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx30:00 400m Run (together) 40 Calorie Row, Ski or Echo Bike (32 Calories)…
January 30, 2026
CrossFit – Fri, Jan 30 Hero workout #5 of our 12 Heroes Challenge is this Friday 1/30 Performance & Fitness Today is Hero WOD #5/12 of our 12 Heroes Challenge.…
January 29, 2026
CrossFit – Thu, Jan 29 Hero workout #5 of our 12 Heroes Challenge is Saturday 1/31 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx30:00 400m Run 40/32 Calorie…
January 28, 2026
CrossFit – Wed, Jan 28 Hero workout #5 of our 12 Heroes Challenge is Saturday 1/31 Performance & Fitness Deadlift (3 Reps every 2:30 x 4 Sets) Coach’s Notes: Same…
January 27, 2026
CrossFit – Tue, Jan 27 Performance and Fitness. (AMRAP – Reps) 5 Rounds: AMRAPx1:30 250m/200m Row Max Strict Handstand Push-ups in remaining time Rest 1:30 AMRAPx1:30 250m/200m Row Max Strict…
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