April 16, 2025
CrossFit – Wed, Apr 16 Performance & Fitness Power Clean (1.1.1 every 1:30 x 4 Sets) Coach’s Notes: The 1.1.1 is 3 reps every set. You will rest 10 seconds…
April 15, 2025
CrossFit – Tue, Apr 15 Performance & Fitness Bench Press (6,5,4) Coach’s Notes: Complete a set every 2:00. Start around 75% of 1RM and build to 8-9 RPE. Metcon (AMRAP…
April 14, 2025
CrossFit – Mon, Apr 14 Performance & Fitness Front Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep all 5 sets between 80-85% of 1RM. You can build…
April 11, 2025
CrossFit – Fri, Apr 11 Performance & Fitness Push Press (5 Reps every 2:00 x 3 Sets) Coach’s Notes: Pause for 2 seconds in the bottom of the dip. Use…
April 10, 2025
CrossFit – Thu, Apr 10 Performance & Fitness Metcon (AMRAP – Reps) EMOMx30:00 Interval 1: Max Farmer’s Carry (70/53) Interval 2: REST Interval 3: Echo Bike Calories Interval 4: REST…
April 9, 2025
CrossFit – Wed, Apr 9 Performance Deadlift (5 Reps every 2:00 x 3 Sets) Coach’s Notes: Pause for 3 seconds at the bottom of the knee. We recommend using a…
April 8, 2025
CrossFit – Tue, Apr 8 Individual Option Metcon (Time) For Time: 30 Calories on any machine 800m Run 40 Calories on any machine 600m Run 50 Calories on any machine…
April 7, 2025
CrossFit – Mon, Apr 7 Performance & Fitness Back Squat (5 Reps every 2:00 x 3 sets) Coach’s Notes: Pause for 3 seconds in the bottom of each rep. Use…
April 5, 2025
CrossFit – Sat, Apr 5 Performance Metcon (Time) With a partner: 6 Rounds for time: 30 Wall Balls (20/14) 30 Toes to Bar *25:00 Cap *1 partner will complete a…
Recent Posts
Archives
- August 2026
- July 2026
- June 2026
- May 2026
- April 2026
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022