July 25, 2026
CrossFit – Sat, Jul 25 Metcon (Time) For Time with a partner: 2400m Run (performed as 6x400m relays) into:5 Rounds30 Wallballs (20/14lbs)30 American KB Swing (53/35) into:200/160 Cal Row Cash…
July 24, 2026
CrossFit – Fri, Jul 24 Deadlift (5,5,5, AMRAP) Coach’s Notes: Complete a set every 2:30. First 3 sets should stay between 75-80% of 1RM. Last set is a Drop set.…
July 23, 2026
CrossFit – Thu, Jul 23 Skill Work (Checkmark) Handstand Walk Skill Work Metcon (AMRAP – Reps) 3:00- Max Calorie Machine REST 1:00 3:00 Max Strict Pull-ups (ADV: Rope Climbs) REST…
July 22, 2026
CrossFit – Wed, Jul 22 2 Hang Snatch Pulls + 1 Hang Snatch (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start light (60% of 1RM and Snatch). The…
July 21, 2026
CrossFit – Tue, Jul 21 Strict HSPU Test (AMRAP – Reps) AMRAPx5:00 Strict Handstand Push-up Scales: Pike Push-up DB Z Press (35/25) Coach’s Notes: We are testing our SHSPU capacity.…
July 20, 2026
CrossFit – Mon, Jul 20 Back Squat (5 Reps every 2:30 x 3 Sets) Coach’s Notes: Start around 70% of 1RM and build to 80%. We are starting a new…
July 18, 2026
CrossFit – Sat, Jul 18 Certus Summer Slam Today is the day! If you would like to record your weights today we have created a section here to do so.…
July 17, 2026
CrossFit – Fri, Jul 17 We have a new tool at Certus to help measure progress. Check link below for details: In Body Scans at Certus Metcon (AMRAP – Rounds &…
July 16, 2026
CrossFit – Thu, Jul 16 We have a new tool at Certus to help measure progress. Check link below for details: In Body Scans at Certus Metcon (Calories) 3 Sets: 2:30…
July 14, 2026
CrossFit – Tue, Jul 14 We have a new tool at Certus to help measure progress. Check link below for details: In Body Scans at Certus Metcon (Time) 4 Rounds for…
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