October 6, 2026
CrossFit – Tue, Oct 6 Bench Press (4 Reps every 2:00 x 4 Sets) Coach’s Notes: Start around 70% and build to around 80% of 1RM. Metcon (AMRAP – Reps)…
October 5, 2026
CrossFit – Mon, Oct 5 Squat Snatch (3,2,1,3,2,1) Coach’s Notes: Do a set every 2:00. Not TNG. First set is done at 75% of 1RM and then build to 80-85%…
October 3, 2026
CrossFit – Sat, Oct 3 Metcon (AMRAP – Rounds & Reps) AMRAPx30:00 Buy In:Echo Bike 150/120 calories or 190/150 Calorie C2 BikeThen AMRAP:40 Wall Ball Shots @ 20/14 lbs20 Box…
October 2, 2026
CrossFit – Fri, Oct 2 Power Clean & Jerk (1.1.1.1 Every 3:00 x 3 Sets) (Push Jerk, Power Jerk or Split Jerk) Coach’s Notes: do 1 rep every 12 seconds…
October 1, 2026
CrossFit – Thu, Oct 1 Metcon (Checkmark) 20:00 @ Steady Pace: 400m Run 20 Russian Kettlebell Swings 60′ Bodyweight Lunge 90′ Single Arm Farmer’s Carry Coach’s Notes: The purpose of…
September 30, 2026
CrossFit – Wed, Sep 30 Gymnastics Skill/ Strength Work (Checkmark) Beginner: Every 1:30 x 6 Sets 4-6 Tripod Headstand Double Leg Kips Tripod double leg kips Intermediate: 3 Sets: AMRAPx1:30…
September 28, 2026
CrossFit – Mon, Sep 28 Squat Snatch (3,3,3,2,2) Coach’s Notes: Complete a set every 2:00. Start at 75% of 1RM and build to around 85%. Metcon (AMRAP – Rounds &…
September 29, 2026
CrossFit – Tue, Sep 29 Metcon (Checkmark) 6 Sets: 1:30 Machine @ 7/10RPE1:00 Machine @ Max Recoverable Pace1:00 Machine@ 8/10RPE1:00 Machine @ Max Recoverable PaceREST 1:00 Coach’s Notes: You will…
September 26, 2026
CrossFit – Sat, Sep 26 Metcon (4 Rounds for reps) Every 9:00 x 4 Rounds: 800m Run 30 Sit-ups (ADV: GHD Sit-ups) 12 Power Cleans (185/125, ADV: 225/155) *7:30 Cap…
September 25, 2026
CrossFit – Fri, Sep 25 Strength Work (Checkmark) 10:00- Build to Front Squat Heavy Single @ 12:00 mark: EMOMx4:00 20 Second AMRAP Front Squats @70% of today’s single Coach’s Notes:…
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