March 14, 2022
03.14.22 Performance & Fitness Strict Press (12:00- Build to 1RM) Coach’s Notes: Focus on quality of movement before trying to load the bar. Metcon (Time) 3 Rounds for Time: 500m…
March 17, 2022
03.17.22 Performance & Fitness “Lucky Sevens” (Time) 7 Rounds for time: 7 Front Squats 135/95 7 Bar Facing Burpees Coach’s Notes: Happy St. Patrick’s Day! Core Work Metcon Accumulate: 50-100…
March 18, 2022
03.18.22 Performance Power Snatch (3 TNG Power Snatch EMOMx6:00) Coach’s Notes: Keep the weight between 60-70% of 1RM Fitness Barbell Hip Thrust (6 Reps EMOMx6:00) Performance Metcon (2 Rounds for…
March 15, 2022
03.15.22 Performance & Fitness Metcon 4 Sets not for time: 6/6 Back Rack Split Lunge 16 Steps Death March 10 DB Seal Rows 500m Row at moderate pace Coach’s Notes:…
March 11, 2022
03.11.22 Performance CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15…
March 12, 2022
03.12.22 Performance & Fitness Metcon (Time) 20 Rounds for time with a partner: 150m Run 15 Calorie C2 Bike/ 15 Calorie Ski *First 10 rounds done with Bike, last 10…
March 10, 2022
03.10.22 Performance & Fitness Metcon EMOMx24:00 Interval 1: 50 Seconds moderate pace on any machine Interval 2: 10 Box Jump Overs (24/20) Interval 3: 50 Seconds moderate pace on any…
March 9, 2022
03.09.22 Performance Squat Clean (1 rep every 1:15 x 6 Sets) Coach’s Notes: First set should start around 70% of your 1RM. Build to a challenging weight for the day…
March 8, 2022
03.08.22 Metcon Accumulate: 20-50 Supinated Grip Pull-ups 50-75 Banded Good Mornings 2:00-4:00 Side Plank each side 2000m of Running Coach’s Notes: This is not for time. Break up the work…
March 7, 2022
03.07.22 Performance & Fitness Strict Press (5 Sets: 2 Reps) Coach’s Notes: Build to a heavy set of 2 by the last set. As always, make sure the focus is…
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