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…

CrossFit – Tue, Jan 17 Performance Hang Power Clean (3 Reps EMOMx5:00) Coach’s Notes: All 5 sets should be done at a moderate to heavy weight. Fitness Double DB Hang…

CrossFit – Wed, Jan 18 Performance & Fitness “Omnia” (AMRAP – Reps) AMRAPx20:00 60 Calorie Row 50 Alternating DB Snatch (50/35) 40 Burpees to 6" Target 30 Thrusters (95/65) 20…

CrossFit – Fri, Jan 20 Performance Squat Snatch (Complete a set every 1:30 x 6 Sets: Sets 1/2: 3 reps at 70% Sets 3/4: 2 Reps at 75-80% Sets 5/6:…

CrossFit – Sat, Jan 21 Performance & Fitness Metcon (Time) For Time with a partner: 50 Burpee Box Jump-overs (24/20) 100 Wall Balls 200 Sit-ups (ADV: 100 GHDSU) 100 Wall…

CrossFit – Mon, Jan 16 Performance & Fitness Back Squat (3 Sets: 6 Reps @75-80% of 1RM) Coach’s Notes: Rest about 2:00 between each set. All 3 sets should be…

CrossFit – Thu, Jan 19 Performance & Fitness Metcon 30:00 of: Bike, Ski or Row at easy pace *Every 3:00 perform 20 Plank KB Pull Throughs or 50 Speed Steps…

CrossFit – Sat, Jan 14 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Metcon (Time) In teams of 3: For Time: 3000m Row 6000m C2 Bike 3000m Ski…

CrossFit – Thu, Jan 12 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness Metcon 10:00 of movement: 10-20 Second L-sit 250/200m Ski @ easy pace…