January 23, 2026
CrossFit – Fri, Jan 23 Performance Overhead Squat (10 Reps every 2:00 x 3 Sets) Coach’s Notes: Snatch the first rep from the floor. Focus on quality first. Start around…
January 22, 2026
CrossFit – Thu, Jan 22 Performance & Fitness Metcon (Checkmark) Every 2:00 x 15 sets (alt. 5 each) Set 1:8-10 Supinated Bent Over RowsAMRAP Pronated Passive bar hang until 1:00…
January 21, 2026
CrossFit – Wed, Jan 21 Performance & Fitness Metcon (Time) 50/40 Calorie Row, C2 Bike or Ski 20 Box Jumps (24/20) 10 Squat cleans (96/65) 40/32 Calorie Row, C2 Bike…
January 20, 2026
CrossFit – Tue, Jan 20 Performance & Fitness Core Work (AMRAP – Reps) EMOMx8:00 Interval 1: 10-16 Alternating Leg V-ups or Tuck-ups Interval 2: 30 Second AMRAP Sit-ups (ADV: GHDSU)…
January 19, 2026
CrossFit – Mon, Jan 19 Performance & Fitness Metcon (Time) 50/40 Calorie Row, C2 Bike or Ski 20 Box Jumps (24/20) 10 Squat cleans (96/65) 40/32 Calorie Row, C2 Bike…
January 17, 2026
CrossFit – Sat, Jan 17 Performance & Fitness Metcon (Time) With a partner: AMRAPx25:00 120/90 Calorie Echo Bike or 150/120 Calorie Row 60 Deadlifts (225/155) 30 Strict Pull-ups (ADV: 15…
January 16, 2026
CrossFit – Fri, Jan 16 Performance & Fitness Bench Press (6,4,2) Coach’s Notes: Start around 70-75% of 1RM and build to 80-85% of 1RM. Complete a set every 2:30. Metcon…
January 15, 2026
CrossFit – Thu, Jan 15 Performance & Fitness “4-3-2-1 Intervals” (Calories) For Max Calories: 4:00- Calorie Row REST :30 4:00- Echo Bike or Ski REST :30 3:00- Calorie Row REST…
January 14, 2026
CrossFit – Wed, Jan 14 Performance & Fitness Deadlift (5 Reps every 3:00 x 3 Sets) Coach’s Notes: These reps will be hand release and reset at the floor with…
January 13, 2026
CrossFit – Tue, Jan 13 “Gymnastics Strength Work” (Checkmark) EMOMx5:00 1 Set Strict Handstand or Pike Push-ups (ADV: 3″ deficit) Coach’s Notes: Each set is an AMRAP -2 so save…
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