July 9, 2025
CrossFit – Wed, Jul 9 Performance & Fitness Strength Work (Checkmark) EMOMx8:00 Interval 1: 40 Seconds max Strict HSPU or DB Strict Press Interval 2: Max reps Feet Anchored Sit-ups…
July 8, 2025
CrossFit – Tue, Jul 8 Performance Deadlift (15:00- Build to 1RM) Coach’s Notes: Retest for our Deadlifts today. Fitness Deadlift (5 Sets: 5 Reps) Coach’s Notes: Keep these light-moderate and…
July 7, 2025
CrossFit – Mon, Jul 7 Performance Strict Press (12:00- Build to 1RM) Fitness Strict Press (3 Sets: 6 Reps) Coach’s Notes: All 3 sets should be done at a moderate…
July 5, 2025
CrossFit – Sat, Jul 5 Performance Metcon (AMRAP – Reps) With a partner: AMRAPx6:00 250/200m Row and 200m Run Max Strict Handstand Push-ups in remaining time Rest 2:00 AMRAPx6:00 250/200m…
July 4, 2025
CrossFit – Fri, Jul 4 4th of July schedule: 7:00am, 8:30am, 10:00am classes. Gym closes after last class. Performance & Fitness “Partner McGhee” (AMRAP – Rounds and Reps) AMRAPx30:00 5…
July 3, 2025
CrossFit – Thu, Jul 3 4th of July schedule: 7:00am, 8:30am, 10:00am classes. Gym closes after last class. Performance & Fitness Strict Press (Complete a set every 2:00 x 4…
July 2, 2025
CrossFit – Wed, Jul 2 4th of July schedule: 7:00am, 8:30am, 10:00am classes. Gym closes after last class. Performance & Fitness Metcon (AMRAP – Reps) AMRAPx20:00 20 DB Hang Clean…
July 1, 2025
CrossFit – Tue, Jul 1 Performance & Fitness Back Squat (5 Reps every 2:00 x 4 Sets) Coach’s Notes: Weights are 65%, 70%, 75%, 80%. Metcon (4 Rounds for reps)…
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)…
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