January 31, 2026
CrossFit – Sat, Jan 31 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx30:00 400m Run (together) 40 Calorie Row, Ski or Echo Bike (32 Calories)…
January 30, 2026
CrossFit – Fri, Jan 30 Hero workout #5 of our 12 Heroes Challenge is this Friday 1/30 Performance & Fitness Today is Hero WOD #5/12 of our 12 Heroes Challenge.…
January 29, 2026
CrossFit – Thu, Jan 29 Hero workout #5 of our 12 Heroes Challenge is Saturday 1/31 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx30:00 400m Run 40/32 Calorie…
January 28, 2026
CrossFit – Wed, Jan 28 Hero workout #5 of our 12 Heroes Challenge is Saturday 1/31 Performance & Fitness Deadlift (3 Reps every 2:30 x 4 Sets) Coach’s Notes: Same…
January 27, 2026
CrossFit – Tue, Jan 27 Performance and Fitness. (AMRAP – Reps) 5 Rounds: AMRAPx1:30 250m/200m Row Max Strict Handstand Push-ups in remaining time Rest 1:30 AMRAPx1:30 250m/200m Row Max Strict…
January 26, 2026
CrossFit – Mon, Jan 26 Back Squat (5,3,2,1) Coach’s Notes: Complete a set every 2:30. Start around 70-75% of 1RM and build 85-90% by the last set.
January 24, 2026
CrossFit – Sat, Jan 24 Performance & Fitness Strength Work (Checkmark) Every 2:30 x 3 sets 6-8 Single Arm DB Rows each arm 15 Seated Banded Face Pulls Metcon (Time)…
January 23, 2026
CrossFit – Fri, Jan 23 Performance Overhead Squat (10 Reps every 2:00 x 3 Sets) Coach’s Notes: Snatch the first rep from the floor. Focus on quality first. Start around…
January 22, 2026
CrossFit – Thu, Jan 22 Performance & Fitness Metcon (Checkmark) Every 2:00 x 15 sets (alt. 5 each) Set 1:8-10 Supinated Bent Over RowsAMRAP Pronated Passive bar hang until 1:00…
Recent Posts
Archives
- August 2026
- July 2026
- June 2026
- May 2026
- April 2026
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022