October 13, 2025
CrossFit – Mon, Oct 13 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up
October 11, 2025
CrossFit – Sat, Oct 11 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up Performance & Fitness Metcon (Time) 4 Rounds for…
October 10, 2025
CrossFit – Fri, Oct 10 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up Performance Snatch (2,2,2,1,1,1) Coach’s Notes: Complete a set…
October 9, 2025
CrossFit – Thu, Oct 9 Performance & Fitness Metcon (Time) 3 Rounds for Time: 40/30 Calorie Row or C2 Bike or 30/24 Calorie Echo Bike 20 Line Facing Burpees Rest…
October 8, 2025
CrossFit – Wed, Oct 8 Performance & Fitness Power Clean (3 Reps ever 2:00 x 4 Sets) Coach’s Notes: Start around 75% and Build to around 85% of 1Rm. Done…
October 7, 2025
CrossFit – Tue, Oct 7 Performance Option (AMRAP – Reps) Every 2:00 x 3 sets15/12 Calorie Row, Ski or C2 Bike1 max UB set of Chest to bar pull-ups Rest…
October 6, 2025
CrossFit – Mon, Oct 6 Performance & Fitness Push Jerk (3 reps every 2:00 x 5 Sets) Coach’s Notes: Stay around 80% of 1RM or 8/10 RPE for all 5…
October 4, 2025
CrossFit – Sat, Oct 4 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx18:00 36 Single Arm Dumbbell Hang Power Snatch (50/35)24 Burpee Box Jump Overs (24/20)12 Strict Pull-ups…
October 3, 2025
CrossFit – Fri, Oct 3 Performance Snatch (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Start at 75% and build to 80-85% of 1RM. Fitness Back Squat (4 Reps…
October 2, 2025
CrossFit – Thu, Oct 2 Performance & Fitness Metcon (Checkmark) 3 Sets: 5 Rounds:30 sec. Machine @ Target effort (8-9 RPE)30 sec. Machine @ Test pace or slightly slower (7…
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