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…
October 2, 2025
CrossFit – Thu, Oct 2 Performance & Fitness Metcon (Checkmark) 3 Sets: 5 Rounds:30 sec. Machine @ Target effort (8-9 RPE)30 sec. Machine @ Test pace or slightly slower (7…
October 1, 2025
CrossFit – Wed, Oct 1 Performance & Fitness Skill Work (Checkmark) Kipping/ Butterfly Pull-up Skill Work Coach’s Notes: The first half of the day will be focused on technique work…
September 30, 2025
CrossFit – Tue, Sep 30 Performance & Fitness Deadlift (6,6,4,4) Start around 70% of 1RM and buil to 82-85%. These are hand release and rest at the bottom. Do not…
September 29, 2025
CrossFit – Mon, Sep 29 Novemberfest 2025: Nov. 3-8. Check your emails for the details! Performance & Fitness Bench Press (5 Reps every 2:00 x 5 Sets) Coach’s Notes: All…
September 27, 2025
CrossFit – Sat, Sep 27 Novemberfest 2025: Nov. 3-8. Check your emails for the details! Performance Option (AMRAP – Rounds and Reps) AMRAPx18:00 18 Deadlifts (225/155)18 Toes to Rings6 Deadlifts…
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