June 30, 2025
CrossFit – Mon, Jun 30 Performance Power Snatch + Hang Squat Snatch (1 Complex Every 1:30 x 7 Sets) Coach’s Notes: Scale the Hang Squat to Hang Power Snatch if…
June 28, 2025
CrossFit – Sat, Jun 28 Performance Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAPx20:00 Buy-in: 1 Mile Run (together) AMRAP in remaining time: 12 Hang Squat Snatch (115/75)…
June 27, 2025
CrossFit – Fri, Jun 27 Performance & Fitness 2 Hang Squat Cleans + 2 Front Squats (1 Complex every 2:00 x 4 Sets) Coach’s Notes: Keep all sets around 7/10…
June 26, 2025
CrossFit – Thu, Jun 26 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx6:00 1-2-3-4-5… Bent Over DB Rows (ADV: Strict Pull-ups) 2-4-6-8-10… DB Box Step-ups Rest 2:00 AMRAPx6:00 3-6-9-12… Sit-ups…
June 25, 2025
CrossFit – Wed, Jun 25 Metcon (AMRAP – Reps) EMOMx20:00 Interval 1: Max Calorie Row Interval 2: Max Lateral Burpees Over Rower Coach’s Notes: Score of this workout is round…
June 24, 2025
CrossFit – Tue, Jun 24 Performance & Fitness Deadlift (1-2 Reps Every 2:00 x 4 Sets) Coach’s Notes: These are hand release. Start around 80% of 1RM and build to…
June 23, 2025
CrossFit – Mon, Jun 23 Performance & Fitness Metcon (Time) For Time: 100-80-60-40 Double-unders 50-40-30-20 (Female Cals: 40-32-24-16) Calorie Machine 25-20-15-10 DB Thrusters (50/35) Rest 1:30 After each round *25:00…
June 21, 2025
CrossFit – Sat, Jun 21 Certus Summer Slam Today is the Certus Summer Slam. All classes have been cancelled today to make room for the CSS. You can record your…
June 20, 2025
CrossFit – Fri, Jun 20 Performance & Fitness Strict Press (4 Reps every 1:30 x 4 Sets) Coach’s Notes: Keep the weight between 80-85% of 1RM. Performance & Fitness Metcon…
June 19, 2025
CrossFit – Thu, Jun 19 Performance Metcon (6 Rounds for reps) Complete a set every 3:00 x 6 Sets (alternating): Odd Sets: 18/15 Calorie Standing C2 Bike Sandbag Clean to…
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