September 8, 2026
CrossFit – Tue, Sep 8 Strict HSPU Test (AMRAP – Reps) AMRAPx5:00 Strict Handstand Push-up Scales: Pike Push-up DB Z Press (35/25) Metcon (Time) For time:Working 1:30 on / :30…
September 7, 2026
CrossFit – Mon, Sep 7 “Beebop and Runsteady” (Time) For Time:Run 600 meters10 Line Facing BurpeesRun 600 meters20 Line Facing BurpeesRun 600 meters30 Line Facing BurpeesRun 600 meters40 Line Facing…
September 5, 2026
CrossFit – Sat, Sep 5 Metcon (Time) With a partner: For Time: 300m Run (together) 60 Pull-ups (ADV: Chest to Bar) 600m Run 30 Wall Walks (ADV: 300′ handstand Walk)…
September 4, 2026
CrossFit – Fri, Sep 4 Metcon (AMRAP – Reps) AMRAPx15:0025/20 calories Row, Bike or Ski30 Power Snatch (75/55)25/20 calories Row, Bike or Ski25 Power Snatch (95/65)25/20 calories Row, Bike or…
September 3, 2026
CrossFit – Thu, Sep 3 Strength Work (Checkmark) Every 2 min x 4 setsDB Alternating Bent Over Row x 5-7 reps/side alternatingAMRAP Hanging L-Sit until 60 sec mark Metcon (Checkmark)…
September 2, 2026
CrossFit – Wed, Sep 2 Back Squat (2 reps every 2:00 x 4 Sets) Coach’s Notes: Keep the wight between 80-85% of 1RM or 8-9RPE Metcon (AMRAP – Rounds &…
September 1, 2026
CrossFit – Tue, Sep 1 Handstand Push-up Work (AMRAP – Reps) 2:00 Strict HSPU Rest 1:00 2:00 Strict HSPU Rest 1:00 1:00 Strict HSPU Coach’s Notes: We are continuing in…
August 31, 2026
CrossFit – Mon, Aug 31 Strength Option 1 Overhead Squat (5,5,3,3) Coach’s Notes: Complete a set every 2:00. Start around 70% of 1RM (RPE6) and build on feel across sets.…
August 29, 2026
CrossFit – Sat, Aug 29 Metcon (AMRAP – Rounds & Reps) With a partner: AMRAPx22:008 Hang Power Cleans (115/80 lbs)10 Chest-to-Bar Pull-UpsRow 12/10 calories Coach’s Notes: Partners will alternate movements.…
August 28, 2026
CrossFit – Fri, Aug 28 Deadlift (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep the weight around 85% of 1RM for all 5 sets. Metcon (Time) For Time:60…
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