October 14, 2025
CrossFit – Tue, Oct 14 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up Performance & Fitness Back Squat (5 Reps every…
October 13, 2025
CrossFit – Mon, Oct 13 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up
October 11, 2025
CrossFit – Sat, Oct 11 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up Performance & Fitness Metcon (Time) 4 Rounds for…
October 10, 2025
CrossFit – Fri, Oct 10 Get Signed-up for our in-house Comp during Novemberfest! Details and sign-up at link below Certus Grand Prix Sign-up Performance Snatch (2,2,2,1,1,1) Coach’s Notes: Complete a set…
October 9, 2025
CrossFit – Thu, Oct 9 Performance & Fitness Metcon (Time) 3 Rounds for Time: 40/30 Calorie Row or C2 Bike or 30/24 Calorie Echo Bike 20 Line Facing Burpees Rest…
October 8, 2025
CrossFit – Wed, Oct 8 Performance & Fitness Power Clean (3 Reps ever 2:00 x 4 Sets) Coach’s Notes: Start around 75% and Build to around 85% of 1Rm. Done…
October 7, 2025
CrossFit – Tue, Oct 7 Performance Option (AMRAP – Reps) Every 2:00 x 3 sets15/12 Calorie Row, Ski or C2 Bike1 max UB set of Chest to bar pull-ups Rest…
October 6, 2025
CrossFit – Mon, Oct 6 Performance & Fitness Push Jerk (3 reps every 2:00 x 5 Sets) Coach’s Notes: Stay around 80% of 1RM or 8/10 RPE for all 5…
October 4, 2025
CrossFit – Sat, Oct 4 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx18:00 36 Single Arm Dumbbell Hang Power Snatch (50/35)24 Burpee Box Jump Overs (24/20)12 Strict Pull-ups…
October 3, 2025
CrossFit – Fri, Oct 3 Performance Snatch (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Start at 75% and build to 80-85% of 1RM. Fitness Back Squat (4 Reps…
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