November 2, 2022
CrossFit – Wed, Nov 2 Performance Split Jerk (1 Rep EMOMx 6 Sets) Coach’s Notes: Keep the weights moderate and focus on technique and footwork. Fitness Push Press (3 reps…
October 31, 2022
CrossFit – Mon, Oct 31 Performance & Fitness Front Squat (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Pause for 2 full seconds in the bottom of each squat.…
October 29, 2022
CrossFit – Sat, Oct 29 Metcon (Time) In Teams of 3: For Time: 75 Toes to Bar 150 Calorie Echo Bike 300 Air Squats 150 Calorie Echo Bike 75 Toes…
October 27, 2022
CrossFit – Thu, Oct 27 Metcon 4 Sets not for time: 4 Barbell Strict Press 10 Double DB Upright Row 25m Single Arm Farmer’s Carry each arm Coach’s Notes: Use…
October 28, 2022
CrossFit – Fri, Oct 28 Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and build to something that feels tough for the day…
October 26, 2022
CrossFit – Wed, Oct 26 Performance Squat Snatch (1 Rep EMOMx6:00) Coach’s Notes: Start at 70% of your 1RM and build to a heavy single for the day. We spent…
October 24, 2022
CrossFit – Mon, Oct 24 1 1/4 Back Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep all 5 sets at a moderate weight. Should feel like a…
October 25, 2022
CrossFit – Tue, Oct 25 Performance & Fitness Metcon (2 Rounds for reps) AMRAPx15:00 1000m Run Max Distance Ski in remaining time Rest 5:00 AMRAPx15:00 1000m Run Max Distance C2…
October 22, 2022
CrossFit – Sat, Oct 22 Metcon (AMRAP – Reps) In Teams of 3: AMRAPx12:00 12/9 Calorie Ski 12 Box Jump Overs (24/20) Rest 2:00 AMRAPx12/9 12/9 Calorie C2 Bike 12…
October 21, 2022
CrossFit – Fri, Oct 21 Performance & Fitness Metcon (5 Rounds for reps) EMOMx15:00 Interval 1: 250/200m Row Interval 2: 3 TNG Power Cleans @70-75% of 1RM or 10 GHD…
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