April 1, 2023
CrossFit – Sat, Apr 1 Metcon (Distance) With a partner: 6 Rounds: In 3:00: 15 Calorie Ski 15 Burpees Max Distance Sandbag Carry (150/100, ADV: 200/150) *Alternate Rounds Coach’s Notes:…
March 31, 2023
CrossFit – Fri, Mar 31 New Podcast Episode https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000604395876 Performance Squat Snatch (12:00- Build to Heavy Single ) Coach’s Notes: Take as many sets as needed in the 12:00. Fitness…
March 30, 2023
CrossFit – Thu, Mar 30 New Podcast Episode https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000604395876 Metcon 4 Sets: 1 Max Set of Ring Rows 2:00 Row Recovery Coach’s Notes: Set your feet in a position that…
March 28, 2023
CrossFit – Tue, Mar 28 New Podcast Episode https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000604395876 Performance & Fitness Push Press (5 Sets: 3 Reps) Coach’s Notes: Start light and build to RPE 9/10. Rest 1:30-2:00 between…
March 29, 2023
CrossFit – Wed, Mar 29 Performance Deadlift (15:00- Build to heavy single) Coach’s Notes: Do not sacrifice form for weight on the bar. The goal of the day is to…
March 27, 2023
CrossFit – Mon, Mar 27 Performance & Fitness Back Squat (2 Sets: 6 Reps, 2 Sets: 4 Reps) Coach’s Notes: Complete a set every 2:30. Start at 70% of 1RM…
March 25, 2023
CrossFit – Sat, Mar 25 Metcon (Time) For Time with a partner: 100 Wall Balls (20/14) 25 Power Cleans (185/125) 150 Calorie Ski or Row 25 Power Cleans 100 Wall…
March 24, 2023
CrossFit – Fri, Mar 24 Performance Squat Snatch (1 Rep EMOMx6:00) Coach’s Notes: first 3 sets at 80%, last 3 sets at 85%. Fitness Sumo Deadlift High Pull (5 Reps…
March 23, 2023
CrossFit – Thu, Mar 23 Metcon 15:00- Ring Muscle-up Skill work Coach’s Notes: This time will be used to work on ring muscle-ups. Even if you never plan on doing…
March 22, 2023
CrossFit – Wed, Mar 22 Performance & Fitness Metcon EMOMx10:00 Interval 1: 3 TNG Deadlifts at 80% of 1RM or 16 DB Death March Steps Interval 2: 3 Broad Jumps…
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