September 8, 2025
CrossFit – Mon, Sep 8 Congrats to our Golden Barbell winners for September: Alex Jones and Jacob Duncil! Performance Squat Clean and Jerk (15:00- Build to 1RM) Coach’s Notes: We’ve…
September 6, 2025
CrossFit – Sat, Sep 6 Fitness Option (AMRAP – Rounds and Reps) With a partner: AMRAPx24:00 2 Rounds: 3 Wall Walks 15 Toes to Bar 3 Wall Walks 2 Rounds:…
September 5, 2025
CrossFit – Fri, Sep 5 Performance & Fitness “Christine-ish” (Time) 3 Rounds for time: 500m Row or Ski or 400m Run 12 Deadlifts (225/155) 21 Box Jump-overs *15:00 Cap Coach’s…
September 4, 2025
CrossFit – Thu, Sep 4 Performance & Fitness Max UB Toes to Bar (AMRAP – Reps) Coach’s Notes: We are testing our max set of TTB or a scaled version…
September 3, 2025
CrossFit – Wed, Sep 3 Performance Snatch (1 Rep every 1:30 x 6 Sets) Coach’s Notes: Start around 65-70% and build to 8/10 RPE. Not a max. Power or Squat…
September 2, 2025
CrossFit – Tue, Sep 2 Performance & Fitness Max UB Toes to Bar (AMRAP – Reps) Coach’s Notes: We are testing our max set of TTB or a scaled version…
September 1, 2025
CrossFit – Mon, Sep 1 Performance Fitness Performance & Fitness Squat Clean and Jerk (15:00- Build to 1RM) Coach’s Notes: We have worked hard on this movement. Time to test…
August 30, 2025
CrossFit – Sat, Aug 30 Performance Option (AMRAP – Reps) With a partner: 3 Sets: AMRAPx8:00 24 Calorie Row/Ski/C2 Bike* 12 Sandbag Clean to Shoulder (150/100) Rest 2:00 *Use a…
August 29, 2025
CrossFit – Fri, Aug 29 Performance Strength Work (Checkmark) Every 2:00 x 4 Sets: Option 1: 2 Snatch Balance + 2 Overhead Squats Option 2: 4 Overhead Squats Coach’s Notes:…
August 28, 2025
CrossFit – Thu, Aug 28 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx25:00 50/40 Calorie Machine or 40/32 Calorie Echo 50m Single Arm Farmer’s Carry (70/53, 25m each…
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