September 19, 2026
CrossFit – Sat, Sep 19 Strength Work (Checkmark) EMOM x 9:00Min 1 – Seated DB Strict Press x 8-12 repsMin 2 – Banded Tricep Pushdowns x AMRAP in 30 secMin…
September 18, 2026
CrossFit – Fri, Sep 18 Power Clean & Jerk (1.1.1.1.1 Every 3:00 x 4 Sets) (Push Jerk, Power Jerk or Split Jerk) Coach’s Notes: These are cluster sets. the 5…
September 17, 2026
CrossFit – Thu, Sep 17 Metcon (Checkmark) Every 3:00 x 4 Sets 5 Strict Chin-ups (weighted) directly into: AMRAP Strict Chin-ups ( no weight) Ski or Row at moderate pace…
September 16, 2026
CrossFit – Wed, Sep 16 Metcon (AMRAP – Reps) EMOMx10:00 Interval 1: 30 Double-unders + Max Wall Walks in remaining time: Interval 2: REST Coach’s Notes: Focus on Quality reps…
September 15, 2026
CrossFit – Tue, Sep 15 “Pyramid” (Calories) For Total Calories: 4:00 Echo Bike 4:00 Row 4:00 Ski REST 1:00 3:00 Echo Bike 3:00 Row 3:00 Ski REST 1:00 2:00 Echo…
September 14, 2026
CrossFit – Mon, Sep 14 Squat Snatch (4 Reps every 2:30 x 4 Sets) Coach’s Notes: Start around 65% of 1RM and build. Cap at 75%. All singles no TNG.…
September 12, 2026
CrossFit – Sat, Sep 12 Metcon (Time) For Time: 800m Run30 Shoulder to Overheads @ 135/95 lbs10 Bar Muscle-Ups25 Front Squats @ 135/95 lbs15 Bar Muscle-Ups20 Barbell Thrusters @ 135/95…
September 11, 2026
CrossFit – Fri, Sep 11 Deadlift (15:00- Build to 1RM ) Coach’s Notes: We are finishing this strength cycle by testing our 1RM Deadlift. Start light and get th technique…
September 10, 2026
CrossFit – Thu, Sep 10 Metcon (Checkmark) EMOMx30:00 Interval 1: X Calories on Machine of choice Interval 2: 30 Sec. Sandbag Bear Hug Carry Interval 3: X Calories on Machine…
September 9, 2026
CrossFit – Wed, Sep 9 Power Snatch (1 Rep EMOMx10:00) Coach’s Notes: Use 70% of 1RM for all 10 sets. Fcous is speed and keeping the bar close. Metcon (Time)…
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