January 6, 2025
CrossFit – Mon, Jan 6 Performance & Fitness Back Rack Reverse Lunge (6 Reps each side every 2:00 x 4 Sets) Coach’s Notes: Not alternating. 6 each side 12 total.…
January 3, 2025
CrossFit – Fri, Jan 3 Performance & Fitness Metcon (Checkmark) Complete a set every 2:00 x 5 Sets 6 Deadlifts @70% of !RM 3 Tall Box Jumps Coach’s Notes: Use…
January 1, 2024
CrossFit – Wed, Jan 1 Tue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Metcon (Checkmark) Complete a set Every 2:00 x 6 Sets (alternating) Set 1:…
December 31, 2024
CrossFit – Tue, Dec 31 Tue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness “The Countdown” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Devil's Press DB Box Step-overs (24"/20") *31…
December 30, 2024
CrossFit – Mon, Dec 30 Tue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Front Squat (6,6,4,4) Coach’s Notes: Complete a set every 2:00. Start around 75%…
December 28, 2024
CrossFit – Sat, Dec 28 Tue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Fitness Metcon (Time) With a partner: 20 Rounds for time: 150m Run 12 Wall Balls (20/14)…
December 27, 2024
CrossFit – Fri, Dec 27 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance Power Snatch (1 Rep…
December 23, 2024
CrossFit – Mon, Dec 23 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Metcon (Checkmark)…
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