CrossFit – Thu, Jun 8 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5-15 Toes to Bar Interval 2: 45 Seconds on any machine at 7/10 RPE Coach’s Notes: We…

CrossFit – Tue, Jun 6 Performance & Fitness Metcon (3 Rounds for reps) For Time: 50/40 Calorie Ski 25 Burpee Box Jump Overs (24/20) Rest 5:00 50/40 Calorie Row 25…

CrossFit – Wed, Jun 7 Performance Back Squat (3 Sets: 2 Reps @ 80-90% of 1RM) Coach’s Notes: Rest 2-3:00 between sets. Fitness Back Squat (3 Sets: 6 Reps )…

CrossFit – Sun, Jun 4

CrossFit – Mon, Jun 5 Performance Power Snatch + Hang Squat Snatch (1 Complex every 1:15 x 5 Sets) Coach’s Notes: Start light and build to 9/10 RPE. Fitness KB…

CrossFit – Sat, Jun 3 Metcon (3 Rounds for reps) With a partner: AMRAPx10:00 50 Shuttle Runs Max Calorie Row Rest 2:00 AMRAPx10:00 50 Shuttle Runs Max Calorie Ski Rest…

CrossFit – Fri, Jun 2 Performance & Fitness Metcon (Time) For Time: 2:00 on/1:00 off until completed 25 Burpees to 6″ Target 50 Wall Balls (20/14) 100 Alternating Box Step-ups…

CrossFit – Thu, Jun 1 Performance & Fitness Back Squat (3 sets: 4 reps @75-80% of 1RM) Coach’s Notes: Keep all 3 sets within the percentage range. Rest 2:00 between…

CrossFit – Wed, May 31 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 45 Seconds on any machine at 8/10 RPE Interval 2: 15-30 Second HS Hold or 25-50′ HS…

CrossFit – Mon, May 29 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…