May 30, 2026
CrossFit – Sat, May 30 Metcon (AMRAP – Reps) With a partner: AMRAPx15:00 10 Deadlifts (185/125) 10 Box Jumps *Add 10 Reps to both movements each round Advanced Option: 10…
May 29, 2026
CrossFit – Fri, May 29 Hang Power Clean (1.1.1 Every 2:30 x 4 Sets) Coach’s Notes: Drop the bar to the floor and rest 5 seconds between reps. Start around…
May 28, 2026
CrossFit – Thu, May 28 Metcon (Calories) 4 Sets: AMRAPx5:00500m Run or 20 Shuttle RunsMax Calorie C2 Machine in remaining time Rest 1:00 Coach’s Notes: Goal is to keep calories…
May 27, 2026
CrossFit – Wed, May 27 Strength Work (Checkmark) Every 1:30 x 8 Sets (alternating) Odd Sets: 8-12 Double DB Tall Kneeling Press Even Sets: 30 Second Handstand Hold or Pike…
May 26, 2026
CrossFit – Tue, May 26 Metcon (Checkmark) AMRAPx25:00 (steady pace) 1500/1200m Row or 3000m/2400m C2 Bike 200m Farmer’s Carry (53/35) 30 Sit-ups (ADV: GHDSU) Coach’s Notes: Goal for today is…
May 25, 2026
CrossFit – Mon, May 25 Hero #11/12 this Wed. All 12 Hero WODs must be completed by Mon. 5/25 to complete the challenge. Here is an updated list of everyone…
May 23, 2026
CrossFit – Sat, May 23 Metcon (AMRAP – Reps) With a Partner: 5 Sets: AMRAPx3:00 100 Double-unders 10 Wall Walks (ADV:100′ HSW) Max Power Cleans in Remaining time (185/125, ADV:225/155)…
May 22, 2026
CrossFit – Fri, May 22 Front Squat (1 Rep Every 2:00 x 5 sets) Coach’s Notes: Pause for 3 full seconds in the bottom of each rep. This is a…
May 21, 2026
CrossFit – Thu, May 21 Metcon (AMRAP – Reps) 6 Sets: 1:00 Echo Bike Calories REST 1:00 1:00 Line Facing Burpees REST 1:00 Coach’s Notes: Record total Calories and Burpees.
May 20, 2026
CrossFit – Wed, May 20 Performance & Fitness This is Hero WOD #11/12 for our 12 heroes challenge. There is an individual option and a partner option. Let’s make sure…
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