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…
January 14, 2026
CrossFit – Wed, Jan 14 Performance & Fitness Deadlift (5 Reps every 3:00 x 3 Sets) Coach’s Notes: These reps will be hand release and reset at the floor with…
January 13, 2026
CrossFit – Tue, Jan 13 “Gymnastics Strength Work” (Checkmark) EMOMx5:00 1 Set Strict Handstand or Pike Push-ups (ADV: 3″ deficit) Coach’s Notes: Each set is an AMRAP -2 so save…
January 12, 2026
CrossFit – Mon, Jan 12 Performance & Fitness Hang Squat Clean + 3 Front Squats (1 Complex every 2:00 x 4 sets) Coach’s Notes: Use around 70-80% of 1RM Clean…
January 10, 2026
CrossFit – Sat, Jan 10 Give $75/ Get $75- Have friends interested in CrossFit? Refer a friend and they will get $75 off their first month and you'll get $75…
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