October 12, 2022
CrossFit – Wed, Oct 12 Performance Squat Snatch (1 Rep EMOMx6:00 @60-70% of 1RM) <p>Coach’s Notes: This shouldn’t feel very heavy. We are starting this training cycle with lighter weights…
October 14, 2022
CrossFit – Fri, Oct 14 Performance Squat Clean (15:00- Build to 1RM) Fitness Squat Clean (5 Sets: 5 TNG Reps) <p>Coach’s Notes: Use a moderate weight for all 5 sets. </p>…
October 11, 2022
CrossFit – Tue, Oct 11 “Certus Tri” (Time) For Time: 2000m/1600m Ski 4000m/3200m C2 Bike 2000m Run <p>Coach’s Notes: This benchmark is long and challenging. Focus on moving steady and…
October 10, 2022
CrossFit – Mon, Oct 10 Back Squat (20:00- Build to 1RM) <p>Coach’s Notes: Today we are testing to see where we are at for a 1 rep max. </p> Back Squat…
October 8, 2022
CrossFit – Sat, Oct 8 Performance & Fitness Metcon (Distance) <p>In teams of 3:</p><p> </p><p>AMRAPx30:00</p><p>Max Distance C2 Bike</p><p>Max Distance Run</p><p> </p><p>*2 People will work at the same time while 1 rests. </p> Metcon…
October 7, 2022
CrossFit – Fri, Oct 7 Performance Hang Squat Snatch (1 rep Every 1:30 x 5 sets) <p>Coach’s Notes: Start at light to moderate weight and build to a max for…
October 5, 2022
CrossFit – Wed, Oct 5 Performance 2 Clean Pulls + 1 Squat Clean (1 Complex every 1:30 x 5 Sets) <p>Coach’s Notes: The intent of the Clean Pulls is to…
October 6, 2022
CrossFit – Thu, Oct 6 Performance & Fitness DB Bench Press (4 Sets: 8 Reps) <p>Coach’s Notes: Build from a light weight to a challenging weight. Rest about 1:30 to…
October 4, 2022
CrossFit – Tue, Oct 4 Performance & Fitness Metcon (2 Rounds for reps) <p>AMRAPx15:00</p><p>5 Rounds:</p><p>2 Wall Walks</p><p>12 Alternating DB Snatch (50/35, ADV: 70/50)</p><p>24 Double-unders </p><p>Max Calorie Row or Echo Bike in…
October 3, 2022
CrossFit – Mon, Oct 3 Performance Back Squat (15:00- Build to 1 rep at 90-95% of 1RM) <p>Coach’s Notes: Do not go past 95%. We will test a true 1RM…
Recent Posts
Archives
- 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