September 24, 2026
CrossFit – Thu, Sep 24 Metcon (Checkmark) Every 90 sec x 12 sets (alt. 4 sets each)Set 1:60 sec Echo Set 2:60 sec Row Set 3:60 sec Ski Rest 4:00…
September 23, 2026
CrossFit – Wed, Sep 23 Skill Work (Checkmark) Ring Muscle-up Practice EMOMx8:00 Beginner: 2-3 Ring Transition Drill (feet on floor) Intermediate: 2-3 Band Assisted Low Ring Transitions Advanced: 1-5 Ring…
September 22, 2026
CrossFit – Tue, Sep 22 Bench Press (6 Reps every 2:00 x 4 Sets) Coach’s Notes: Start at 65% and build to 75%. Metcon (AMRAP – Rounds & Reps) AMRAPx18:0030/24…
September 21, 2026
CrossFit – Mon, Sep 21 Squat Snatch (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Start around 70% of 1RM and build to around 80%. Like last week these…
September 19, 2026
CrossFit – Sat, Sep 19 Strength Work (Checkmark) EMOM x 9:00Min 1 – Seated DB Strict Press x 8-12 repsMin 2 – Banded Tricep Pushdowns x AMRAP in 30 secMin…
September 18, 2026
CrossFit – Fri, Sep 18 Power Clean & Jerk (1.1.1.1.1 Every 3:00 x 4 Sets) (Push Jerk, Power Jerk or Split Jerk) Coach’s Notes: These are cluster sets. the 5…
September 17, 2026
CrossFit – Thu, Sep 17 Metcon (Checkmark) Every 3:00 x 4 Sets 5 Strict Chin-ups (weighted) directly into: AMRAP Strict Chin-ups ( no weight) Ski or Row at moderate pace…
September 16, 2026
CrossFit – Wed, Sep 16 Metcon (AMRAP – Reps) EMOMx10:00 Interval 1: 30 Double-unders + Max Wall Walks in remaining time: Interval 2: REST Coach’s Notes: Focus on Quality reps…
September 15, 2026
CrossFit – Tue, Sep 15 “Pyramid” (Calories) For Total Calories: 4:00 Echo Bike 4:00 Row 4:00 Ski REST 1:00 3:00 Echo Bike 3:00 Row 3:00 Ski REST 1:00 2:00 Echo…
September 14, 2026
CrossFit – Mon, Sep 14 Squat Snatch (4 Reps every 2:30 x 4 Sets) Coach’s Notes: Start around 65% of 1RM and build. Cap at 75%. All singles no TNG.…
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