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…
October 1, 2022
10.01.22 Performance & Fitness Metcon (Time) For Time with a partner: 1000m Run (together) 100 Sit-ups or 50 GHD Sit-ups 100 Ring Rows (ADV: 20 Ring Muscle-ups) 100 Sit-ups or…
September 28, 2022
09.28.22 Performance Clean Pull + Squat Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a heavy complex. Fitness Russian KBS (10 Reps…
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