March 5, 2022
03.05.22 Performance & Fitness Metcon (Time) In teams of 3: For Time: 10,000m Row *Every 3:00 all 3 people will perform 1 round of "Cindy" Coach’s Notes: The workout will…
March 4, 2022
03.04.22 Performance CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb Barbell Fitness CrossFit…
March 2, 2022
03.02.22 Performance & Fitness Metcon EMOMx20:00 Interval 1: 15/12 Calorie Row Interval 2: 15 UB Wall Balls Interval 3: 3 Back Squats @75-80% of 1RM Interval 4: REST Coach’s Notes:…
March 1, 2022
03.01.22 Performance & Fitness Metcon 5 Sets not for time: 50m Single Arm Farmer’s Carry each arm 15 Seated Banded Rows 25m Reverse sled drag 400m Run @moderate pace Coach’s…
March 3, 2022
03.03.22 Performance & Fitness Metcon (3 Rounds for reps) For Time: 21-15-9 Echo Bike Calories *200m Run after each set Rest 3:00 21-15-9 Burpees to 6" target *200m Run after…
February 28, 2022
02.28.22 Strict Press (5 Sets: 3 Reps) Coach’s Notes: The goal is to finish 5 pounds heavier than last week. Metcon (2 Rounds for reps) AMRAPx6:00 27 Double-unders 9 Chest…
February 26, 2022
02.26.22 Performance & Fitness Metcon (Time) In teams of 3: 3 Rounds for time: 120 Wall Balls (20/14) 120 Sit-ups 120 Calorie C2 Bike Coach’s Notes: 1 person works at…
February 25, 2022
02.25.22 Performance CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box…
February 24, 2022
02.24.22 Performance & Fitness Metcon (3 Rounds for reps) For Time: 1000/800m Row 800m Run Rest 3:00 2000m/1600m C2 Bike 800m Run Rest 3:00 1000m/800m Ski 800m Run Coach’s Notes:…
February 23, 2022
02.23.22 Performance Squat Snatch (1 Rep EMOMx8:00) Coach’s Notes: Start arounf 65% of your 1RM and build to around 90% by your last set. Fitness Metcon (Weight) EMOMx8:00 8 Heavy…
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