December 30, 2024
CrossFit – Mon, Dec 30 Tue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Front Squat (6,6,4,4) Coach’s Notes: Complete a set every 2:00. Start around 75%…
December 28, 2024
CrossFit – Sat, Dec 28 Tue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Fitness Metcon (Time) With a partner: 20 Rounds for time: 150m Run 12 Wall Balls (20/14)…
December 27, 2024
CrossFit – Fri, Dec 27 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance Power Snatch (1 Rep…
December 23, 2024
CrossFit – Mon, Dec 23 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Metcon (Checkmark)…
December 26, 2024
CrossFit – Thu, Dec 26 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Metcon (AMRAP…
December 24, 2024
CrossFit – Tue, Dec 24 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am “Certus Twelve Days of Christmas”…
December 21, 2024
CrossFit – Sat, Dec 21 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Fitness Metcon (Time) With a…
December 20, 2024
CrossFit – Fri, Dec 20 Performance Power Snatch (2 TNG reps EMOMx5:00) Coach’s Notes: This is building up off of last week. Go slightly heavier and focus on moving well.…
December 16, 2024
CrossFit – Mon, Dec 16 Performance & Fitness Strength Work (Checkmark) Complete a set every 1:30 x 6 Sets (alternating) Odd sets: 8 Bench Press Even sets: 10-12 Bent Over…
December 19, 2024
CrossFit – Thu, Dec 19 Performance & Fitness Skill Work (Checkmark) 15:00- Bar Muscle-up Skill Work Accumulate 15-20 Reps of any drill Advanced: 3-5 Max UB sets of BMU
Recent Posts
Archives
- 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