March 26, 2025
CrossFit – Wed, Mar 26 Power Clean (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Use around 80% for all 5 sets. Keep the same weight. Should slightly heavier…
March 25, 2025
CrossFit – Tue, Mar 25 Performance & Fitness Strength (3 Rounds for reps) Every 90 seconds for 9 minutes (3 alternating sets):Set 16-8 Tall Kneeling Dumbbell Arnold Presses Set 212-15…
March 24, 2025
CrossFit – Mon, Mar 24 Performance & Fitness Front Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Use the same weight for all 5 sets. Keep it around…
March 27, 2025
CrossFit – Thu, Mar 27 “Hold Up” (Calories) In Teams of 220 minute AMRAP800m Run Buy in – TogetherMax Cal Echo Bike in time remaining — *One partner must hold…
March 20, 2025
CrossFit – Thu, Mar 20 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx10:00 250m Row or Ski or 500m Bike 50m Farmer’s Carry (70/53) Rest 2:30 AMRAPx10:00 250m Row or…
March 22, 2025
CrossFit – Sat, Mar 22 Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx18:00 12 Calorie Row 6 Hang Power Cleans (155/105) 4 Bar Muscle-ups
March 21, 2025
CrossFit – Fri, Mar 21 Push Press (10:00- Build to 3RM) Coach’s Notes: Pause for 3 seconds at the bottom of the dip. Metcon (AMRAP – Reps) 4 Sets: AMRAPx2:00…
March 19, 2025
CrossFit – Wed, Mar 19 Power Clean (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Keep the weight around 75% of 1RM and stick with that weight for all…
March 18, 2025
CrossFit – Tue, Mar 18 Performance & Fitness Strength Work (Checkmark) Every 1:30 x 8 Sets (Alternating) 4 Bench Press or 8 Double DB Bent Over Rows w/ 1 sec.…
March 17, 2025
CrossFit – Mon, Mar 17 LAST CHANCE BONUS POINTS for Affiliate Cup: Leave a 5 star Google review for Certus (1 point each person) Team with the most reviews will…
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