June 8, 2023
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…
June 6, 2023
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…
June 7, 2023
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 )…
June 5, 2023
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…
June 3, 2023
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…
June 2, 2023
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…
June 1, 2023
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…
May 31, 2023
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…
May 29, 2023
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…
Recent Posts
Archives
- August 2026
- July 2026
- June 2026
- May 2026
- April 2026
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022