May 9, 2025
CrossFit – Fri, May 9 Performance & Fitness Strict Press (6-8 Reps every 2:00 x 3 Sets) Performance Metcon (AMRAP – Rounds and Reps) AMRAPx12:00 24 Alternating DB Snatch (50/35)…
May 8, 2025
CrossFit – Thu, May 8 Performance & Fitness Skill Work (Checkmark) 15:00 Rope Climb Practice Metcon (AMRAP – Reps) EMOMx16 Interval 1: 15/12 Calorie Machine Interval 2: 1-3 Rope Climbs…
May 7, 2025
CrossFit – Wed, May 7 Performance & Fitness Back Squat (10@60% 8@70% 6@75% 4@80%) Coach’s Notes: Complete a set every 2:00. Percentages are based off of 1RM. If you don’t…
May 6, 2025
CrossFit – Tue, May 6 Performance & Fitness Power Snatch (1 Rep EMOMx10:00) Coach’s Notes: Start at a 5/10 RPE and add weight every 2 sets. Finish at 7-8/10 RPE.…
May 5, 2025
CrossFit – Mon, May 5 Performance & Fitness Murph Prep 1 (AMRAP – Rounds and Reps) AMRAPx22:00 200m Run 20 Pull-ups 200m Run Rest 1:00 30 Push-ups 200m Run 40…
May 3, 2025
CrossFit – Sat, May 3 Metcon (AMRAP – Reps) For Total Reps: AMRAPx10:00 Max Calorie Echo Bike Rest 2:00 AMRAPx10:00 9 Deadlifts 6 Hang Power Cleans 3 Shoulder to Overhead…
May 2, 2025
CrossFit – Fri, May 2 Performance & Fitness Push Press (10:00- Build to 3RM) Coach’s Notes: No Pause in the dip. Metcon (AMRAP – Rounds and Reps) AMRAPx14:00 80 Double-unders…
May 1, 2025
CrossFit – Thu, May 1 Performance & Fitness Metcon (Checkmark) 15:00- Rope Climb Skill Work Metcon (AMRAP – Rounds and Reps) 3 Sets: 1:00- Farmer’s Carry (70/53) 1:00- REST 1:00-…
April 30, 2025
CrossFit – Wed, Apr 30 Performance Power Clean (1 Rep every 1:30 x 5 Sets) Coach’s Notes: Start around 75% of your 1RM and build to a max for the…
April 29, 2025
CrossFit – Tue, Apr 29 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx15:00 35/30 Calorie Machine 25 Hand Release Push-ups (ADV: HSPU) 15 Strict Pull-ups Metcon (Checkmark) EMOMx6:00…
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