September 21, 2024
CrossFit – Sat, Sep 21 Performance Metcon (Time) For time with a partner: 50 Shuttle Runs 50 Burpee Box Get Overs (30″) 25 Ring Muscle-ups 50 Burpee Box Get Overs…
September 20, 2024
CrossFit – Fri, Sep 20 Performance & Fitness Power Clean (3 TNG reps EMOMx6:00) Coach’s Notes: Start around 65% and build to no more than 80%. Metcon (AMRAP – Rounds…
September 16, 2024
CrossFit – Mon, Sep 16 Performance Back Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Kepp all 5 sets at the same weight. Use 80% of your 1RM.…
September 18, 2024
CrossFit – Wed, Sep 18 Performance & Fitness Push Press (5,3,3,1,1) Coach’s Notes: Work towards a max by the last set. Start at 70% of your 1RM. We will do…
September 19, 2024
CrossFit – Thu, Sep 19 Performance & Fitness Metcon (AMRAP – Reps) 5 Sets: :30 Calorie Row :30 REST :30 Toes to Bar :30 REST Coach’s Notes: The focus is…
September 17, 2024
CrossFit – Tue, Sep 17 Performance & Fitness Metcon 3 Rounds for time: 120 Double-unders 1000m Row or Ski 800m Run *30:00 Cap Coach’s Notes: We’re going long today! Pace…
September 14, 2024
CrossFit – Sat, Sep 14 Performance Metcon (Time) For time with a partner: 50 Shuttle Runs 35 Burpee Box Get Overs (30″) 20 Ring Muscle-ups 35 Burpee Box Get Overs…
September 13, 2024
CrossFit – Fri, Sep 13 Performance & Fitness “The Chief” (5 Rounds for reps) 5 Sets: AMRAPx3:00 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1:00 between sets
September 11, 2024
CrossFit – Wed, Sep 11 Performance Metcon (Time) 5 Rounds for time: 400m Run Squat Snatch* (185/125) *RD1: 5 Reps RD2: 4 Reps RD3: 3 Reps RD4: 2 Reps RD5:…
September 12, 2024
CrossFit – Thu, Sep 12 Performance & Fitness Metcon (AMRAP – Reps) 4 Sets: AMRAPx1:30 250m/225m Row or Ski Max Toes to Bar in remaining time Rest 1:30 Coach’s Notes:…
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