November 21, 2024
CrossFit – Thu, Nov 21 Performance & Fitness Skill Work (Checkmark) 15:00- Handstand Hold or Handstand Walk Skill practice Metcon (Checkmark) AMRAPx12:00 250m Row or Ski or 500m Bike 15-30…
November 20, 2024
CrossFit – Wed, Nov 20 Performance & Fitness Push Press (2 Reps every 1:30 x 5 Sets) Coach’s Notes: Start around 75% and build to 9/10 RPE. Metcon (AMRAP –…
November 19, 2024
CrossFit – Tue, Nov 19 Performance & Fitness Metcon (Time) For Time: 800m Run 80 Air Squats 600m Run 60 Wall Balls (20/14) 400m Run 40 Goblet Squats (70/53) *22:00…
November 18, 2024
CrossFit – Mon, Nov 18 Performance 1 Snatch Pull + Hang Squat Snatch + 2 OHS (1 Complex every 1:30 x 6 Sets) Fitness Strength (Weight) 12 Banded Russian KBS…
November 16, 2024
CrossFit – Sat, Nov 16 Novemberfest is Sat. 11/16. Sign-up your team here: NovemberFest Team Sign-Ups (google.com) Novemberfest Event 1 (Checkmark) AMRAPx20:00 15/12 Calorie Row 10 Burpees Over Worm *Partners…
November 15, 2024
CrossFit – Fri, Nov 15 Novemberfest is Sat. 11/16. Sign-up your team here: NovemberFest Team Sign-Ups (google.com) Performance 1 Snatch Pull + Hang Squat Snatch + 2 OHS (1 Complex…
November 11, 2024
CrossFit – Mon, Nov 11 Performance & Fitness Deadlift (3,3,2,2,1,1) Coach’s Notes: We will complete a set every 2:00. Alternate between Hand Release and TNG. Build to a heavy single…
November 14, 2024
CrossFit – Thu, Nov 14 Performance & Fitness Skill Work (Checkmark) 15:00- Handstand Hold or Handstand Walk Practice Metcon (AMRAP – Rounds and Reps) 3 Sets: AMRAPx3:00 50 Double-unders Scale:…
November 13, 2024
CrossFit – Wed, Nov 13 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a Partner: AMRAPx30:00 200m Run 250/225m Row or Ski Coach’s Notes: Partner A will run…
November 12, 2024
CrossFit – Tue, Nov 12 Performance Split Jerk (3 Reps every 1:30 x 6 Sets) Coach’s Notes: Focus on footwork and technique. Try and finish at a slightly heavier weight…
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