April 9, 2025
CrossFit – Wed, Apr 9 Performance Deadlift (5 Reps every 2:00 x 3 Sets) Coach’s Notes: Pause for 3 seconds at the bottom of the knee. We recommend using a…
April 8, 2025
CrossFit – Tue, Apr 8 Individual Option Metcon (Time) For Time: 30 Calories on any machine 800m Run 40 Calories on any machine 600m Run 50 Calories on any machine…
April 7, 2025
CrossFit – Mon, Apr 7 Performance & Fitness Back Squat (5 Reps every 2:00 x 3 sets) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Use…
April 5, 2025
CrossFit – Sat, Apr 5 Performance Metcon (Time) With a partner: 6 Rounds for time: 30 Wall Balls (20/14) 30 Toes to Bar *25:00 Cap *1 partner will complete a…
April 4, 2025
CrossFit – Fri, Apr 4 Performance & Fitness Push Press (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Pause for 3 full seconds in the bottom of each dip.…
April 3, 2025
CrossFit – Thu, Apr 3 Metcon (Calories) With a partner: AMRAPx12:00 Max Calorie C2 Bike *1 partner will bike while the other completes a 20m Reverse Sled Drag then partners…
April 2, 2025
CrossFit – Wed, Apr 2 Performance & Fitness Power Clean (1 rep every :30 x 4 Sets, Rest 2:00 and repeat) Coach’s Notes: Keep the weight the same for all…
April 1, 2025
CrossFit – Tue, Apr 1 Performance & Fitness Metcon (Time) For Time: 50 Kettlebell Swings (53/35, ADV: 70/53) 40 Single Arm KB Shoulder to Overhead 30 Pull-us (ADV:CTB Pull-ups) 20…
March 31, 2025
CrossFit – Mon, Mar 31 Performance & Fitness Front Squat (4 reps every 2:00 x 4 sets) Coach’s Notes: Keep the weight around 75% of 1RM. Use the same weight…
March 30, 2025
CrossFit – Sun, Mar 30 Warm Up Ttt Gait Prep Line Drills (25-30ft/ movement):High KneesButt KicksQuad StretchKnee HugFrankenstein’sSpiderman LungeSide to Side LungeSide Shuffle *Equipment Needed: None Optional Strength Two Options:1)…
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