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…
January 21, 2026
CrossFit – Wed, Jan 21 Performance & Fitness Metcon (Time) 50/40 Calorie Row, C2 Bike or Ski 20 Box Jumps (24/20) 10 Squat cleans (96/65) 40/32 Calorie Row, C2 Bike…
January 20, 2026
CrossFit – Tue, Jan 20 Performance & Fitness Core Work (AMRAP – Reps) EMOMx8:00 Interval 1: 10-16 Alternating Leg V-ups or Tuck-ups Interval 2: 30 Second AMRAP Sit-ups (ADV: GHDSU)…
January 19, 2026
CrossFit – Mon, Jan 19 Performance & Fitness Metcon (Time) 50/40 Calorie Row, C2 Bike or Ski 20 Box Jumps (24/20) 10 Squat cleans (96/65) 40/32 Calorie Row, C2 Bike…
January 17, 2026
CrossFit – Sat, Jan 17 Performance & Fitness Metcon (Time) With a partner: AMRAPx25:00 120/90 Calorie Echo Bike or 150/120 Calorie Row 60 Deadlifts (225/155) 30 Strict Pull-ups (ADV: 15…
January 16, 2026
CrossFit – Fri, Jan 16 Performance & Fitness Bench Press (6,4,2) Coach’s Notes: Start around 70-75% of 1RM and build to 80-85% of 1RM. Complete a set every 2:30. Metcon…
January 15, 2026
CrossFit – Thu, Jan 15 Performance & Fitness “4-3-2-1 Intervals” (Calories) For Max Calories: 4:00- Calorie Row REST :30 4:00- Echo Bike or Ski REST :30 3:00- Calorie Row REST…
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