November 29, 2022
CrossFit – Tue, Nov 29 Certus Christmas Party 12/10/22Glow Party theme Performance Metcon (Time) For Time: 10-8-6-4-2 Power Cleans (165/115) 5-4-3-2-1 Wall Walks *400m Run or 1000m C2 Bike after…
November 30, 2022
CrossFit – Wed, Nov 30 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Metcon 4 Sets not for time: 20m Reverse Sled Drag 30 Second Sandbag Hold or Sorenson…
November 26, 2022
CrossFit – Sat, Nov 26 Thanksgiving ScheduleThursday 11/24 & Friday 11/25classes @ 7, 8:30, 10 amgym closes @ 11:30Certus Christmas Party 12/10/22Glow Party theme “Certus Family Fued” (Calories) Class splits…
November 25, 2022
CrossFit – Fri, Nov 25 Thanksgiving ScheduleThursday 11/24 & Friday 11/25classes @ 7, 8:30, 10 amgym closes @ 11:30Certus Christmas Party 12/10/22Glow Party theme Metcon 4 Sets: 6-8 Single Arm…
November 24, 2022
CrossFit – Thu, Nov 24 Thanksgiving ScheduleThursday 11/24 & Friday 11/25classes @ 7, 8:30, 10 amgym closes @ 11:30Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Metcon (Time) For…
November 21, 2022
CrossFit – Mon, Nov 21 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness 1 1/4 Back Squat (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and…
November 22, 2022
CrossFit – Tue, Nov 22 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness “Certus Tri” (Time) For Time: 2000m/1600m Ski 4000m/3200m C2 Bike 2000m Run Coach’s Notes: Time to…
November 23, 2022
CrossFit – Wed, Nov 23 Certus Christmas Party 12/10/22Glow Party theme Performance Squat Clean and Jerk (5 Sets: 1.1) Coach’s Notes: Rest :15 between reps. 2:00 between sets. Keep these…
November 19, 2022
CrossFit – Sat, Nov 19 Metcon (Time) 20 Rounds for time with a partner: 150m Run or 10/7 Calorie Echo Bike 10 Box Jump Overs w/ Step-down (24/20) 10 Push-ups…
November 18, 2022
CrossFit – Fri, Nov 18 Performance Power Snatch (3 TNG Reps Every 1:15 x 6 Sets) Coach’s Notes: Keep the weight between 70-80 of your 1RM. Fitness Double DB Snatch…
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