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…
March 6, 2026
CrossFit – Fri, Mar 6 Affiliate Cup Week 2 Details: Google Docs Performance & Fitness Week 2 of the Open! There will be plenty of scaling options so show up and…
March 11, 2026
CrossFit – Wed, Mar 11 Affiliate Cup Week 2 Details: Google Docs Performance & Fitness Hang Squat Clean (2 Reps every 2:00 x 4 Sets) Coach’s Notes: Start around 6/10 RPE…
March 10, 2026
CrossFit – Tue, Mar 10 Affiliate Cup Week 2 Details: Google Docs Performance & Fitness Bench Press (4,3,2,2) Coach’s Notes: Complete a set every 2:00. Start around 75% of 1RM and…
March 9, 2026
CrossFit – Mon, Mar 9 Affiliate Cup Week 2 Details: Google Docs Performance & Fitness Front Rack Reverse Lunge (8 Reps every 2:30 x 4 Sets) Coach’s Notes: These are not…
February 28, 2026
CrossFit – Sat, Feb 28 Check the link below for Affiliate Cup details and teams: Affiliate Cup Teams Affiliate Cup Week 1 details Performance & Fitness Metcon (AMRAP – Rounds and Reps)…
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