May 22, 2026
CrossFit – Fri, May 22 Front Squat (1 Rep Every 2:00 x 5 sets) Coach’s Notes: Pause for 3 full seconds in the bottom of each rep. This is a…
May 21, 2026
CrossFit – Thu, May 21 Metcon (AMRAP – Reps) 6 Sets: 1:00 Echo Bike Calories REST 1:00 1:00 Line Facing Burpees REST 1:00 Coach’s Notes: Record total Calories and Burpees.
May 20, 2026
CrossFit – Wed, May 20 Performance & Fitness This is Hero WOD #11/12 for our 12 heroes challenge. There is an individual option and a partner option. Let’s make sure…
May 19, 2026
CrossFit – Tue, May 19 Power Snatch (1 Rep EMOMx10:00) Coach’ Notes: Start around 60-65% of 1RM and build to 75-80%. Increase weight every TWO sets.
May 18, 2026
CrossFit – Mon, May 18 Strict Press (10:00- Build to 3RM) Coach’s Notes: Pause at the front rack going from a dead stop each rep. We have worked quite a…
May 16, 2026
CrossFit – Sat, May 16 Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx20:00 8 Strict Pull-ups (ADV: Bar Muscle-ups) 32 Single Arm DB Snatch (50/35, ADV:70/50) 32 Double-unders…
May 15, 2026
CrossFit – Fri, May 15 Front Squat (3,2,1,1) Coach’s Notes” Complete a set every 2:30. Pause for 3 seconds in the bottom of each rep. Start around 70% of 1RM…
May 14, 2026
CrossFit – Thu, May 14 Metcon (8 Rounds for reps) Every 3:00 x 8 Sets (alternating) Set 1: 300/250m Ski Sprint Set 2: 25 Abmat Sit-ups (ADV: GHDSU) 3 Rope…
May 13, 2026
CrossFit – Wed, May 13 Strength Work (Weight) Every 2:30 x 4 Sets: 2 Strict Press + 6-8 Push Press Coach’s Notes: Pause for 2 sec. @ halfway point on…
May 12, 2026
CrossFit – Tue, May 12 Metcon (Time) 5 Rounds for time:25/20 Cal C2 Machine10-8-6-4-2 Power CleansRest 1:30 between rounds Round 1 – 135/95lbs, ADV:185/125Round 2 – 155/105lbs, ADV: 205/135Round 3…
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