CrossFit – Thu, Feb 2 Performance & Fitness Metcon 3 Sets not for time: 20m Reverse Sled Drag 10/10 Bulgarian Split Squats or Pistols 2:00 C2 Bike @Damper 0 and…

CrossFit – Tue, Jan 31 Metcon 3 Sets: 6 Bench Press @70-75% of 1RM 8 Bent Over Barbell Rows 2:00 Active Recovery on any machine Bench Press (Use this to…

CrossFit – Mon, Jan 30 Performance & Fitness Back Squat (3 Sets: 4 Reps @80-85% of 1RM) Coach’s Notes: Rest 2:00 Between sets. all 3 sets should be done between…

CrossFit – Wed, Feb 1 Metcon (AMRAP – Rounds and Reps) AMRAPx7:00 7 Deadlifts (225/155) 14 Box Jump Overs (24/20) Immediately into: 7:00 to establish a 1RM Squat Clean Coach’s…

CrossFit – Sat, Jan 28 Performance & Fitness Metcon (AMRAP – Reps) With a Partner: AMRAPx10:00 5 Clean and Jerks (135/95) 5 Shuttle Runs Rest 2:30 AMRAPx10:00 10 Alternating DB…

CrossFit – Fri, Jan 27 Performance Squat Snatch (Weight) Fitness Bent Over Row (6 Reps every 1:30 x 6 Sets) Coach’s Notes: Go slightly heavier than last week. Performance &…

CrossFit – Wed, Jan 25 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 3 Sets…

CrossFit – Tue, Jan 24 Performance & Fitness Metcon 3 Sets not for time: 8 Bench Press @65-70% of 1RM 8 Landmine Meadow Rows each arm 2:00 Active Recovery on…

CrossFit – Mon, Jan 23 Performance Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start at 65% and build to 1 rep at RPE 8/10.…

CrossFit – Thu, Jan 26 Performance & Fitness Metcon 4 Sets not for time: 5-10 Strict Pull-ups 6 Landmine RDL each leg (controlled) 10 Prone Reverse Flyes 30-60 Second Farmer’s…