December 7, 2022
CrossFit – Wed, Dec 7 Performance Power Snatch + Hang Squat Snatch (1 Complex every 1:15 x 5 Sets) Coach’s Notes: Build to a heavy complex for the day. Fitness…
December 6, 2022
CrossFit – Tue, Dec 6 Performance & Fitness Metcon (5 Rounds for reps) 5 Rounds each for time: 21 Calorie Row or Ski 15 Toes to Bar 9 Burpee Box…
December 9, 2022
CrossFit – Fri, Dec 9 Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 sets) Coach’s Notes: Build to a heavy weight by the last…
December 5, 2022
CrossFit – Mon, Dec 5 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 10 Alternating Reps) Coach’s Notes: Keep all 4 sets at a moderate weight. Lateral Med ball…
December 3, 2022
CrossFit – Sat, Dec 3 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Metcon (Time) In teams of 3: 300 Wall Balls (20/14 ADV:30/20) 300 Calorie Echo Bike *You…
December 2, 2022
CrossFit – Fri, Dec 2 Certus Christmas Party 12/10/22Glow Party theme “Wrecking Ball (Performance) (Time) 3 Rounds for Time: 9 Power Snatch (135/95) 21 Pull-ups Advanced Option: 9 Power Snatch…
December 1, 2022
CrossFit – Thu, Dec 1 Certus Christmas Party 12/10/22Glow Party theme Performance Bench Press (1 Rep every 1:30 x 6 Sets) Coach’s Notes: Start at 65% of your 1RM and…
November 28, 2022
CrossFit – Mon, Nov 28 Certus Christmas Party 12/10/22Glow Party theme Performance & Fitness Back Squat (20:00- Build to 1RM, 3RM, or 5RM) Back Squat (20:00- Build to 1RM, 3RM,…
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…
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