July 18, 2025
CrossFit – Fri, Jul 18 SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come) Performance 3 Pause Snatch Deadlifts + Snatch (1 complex every 2:00 x 4…
July 17, 2025
CrossFit – Thu, Jul 17 SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come) Performance & Fitness Metcon (AMRAP – Reps) EMOMx30:00 Minutes 1-10Even: 45 sec Max…
July 16, 2025
CrossFit – Wed, Jul 16 SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come) Performance & Fitness Strength Work (Checkmark) Every 2:00 x 4 Sets 10 Back…
July 15, 2025
CrossFit – Tue, Jul 15 SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come) Performance & Fitness Strength Work (Checkmark) Every 1:30 x 6 Sets (Alternating) Interval…
July 14, 2025
CrossFit – Mon, Jul 14 SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come) Strength Work (Checkmark) Every 2:00 x 4 Sets 3 Seated Tall Box Jumps…
July 12, 2025
CrossFit – Sat, Jul 12 Performance & Fitness Metcon (Time) For time with a partner: 100 Calorie Row 100 Toes to Bar 80 Calorie Row 80 Pull-ups (ADV: Chest to…
July 11, 2025
CrossFit – Fri, Jul 11 Performance & Fitness Power Clean + Hang Squat Clean (2 complexes every 2:00 x 4 Sets) Coach’s Notes: Rest :20 between complexes each set. Start…
July 10, 2025
CrossFit – Thu, Jul 10 Performance & Fitness Metcon (Time) For Time: 1 Mile Run 100/80 Calorie Machine 1 Mile Run *30:00 Cap Options: Echo Bike Cals: 80/65 Sub for…
July 9, 2025
CrossFit – Wed, Jul 9 Performance & Fitness Strength Work (Checkmark) EMOMx8:00 Interval 1: 40 Seconds max Strict HSPU or DB Strict Press Interval 2: Max reps Feet Anchored Sit-ups…
July 8, 2025
CrossFit – Tue, Jul 8 Performance Deadlift (15:00- Build to 1RM) Coach’s Notes: Retest for our Deadlifts today. Fitness Deadlift (5 Sets: 5 Reps) Coach’s Notes: Keep these light-moderate and…
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