September 12, 2026
CrossFit – Sat, Sep 12 Metcon (Time) For Time: 800m Run30 Shoulder to Overheads @ 135/95 lbs10 Bar Muscle-Ups25 Front Squats @ 135/95 lbs15 Bar Muscle-Ups20 Barbell Thrusters @ 135/95…
September 11, 2026
CrossFit – Fri, Sep 11 Deadlift (15:00- Build to 1RM ) Coach’s Notes: We are finishing this strength cycle by testing our 1RM Deadlift. Start light and get th technique…
September 10, 2026
CrossFit – Thu, Sep 10 Metcon (Checkmark) EMOMx30:00 Interval 1: X Calories on Machine of choice Interval 2: 30 Sec. Sandbag Bear Hug Carry Interval 3: X Calories on Machine…
September 9, 2026
CrossFit – Wed, Sep 9 Power Snatch (1 Rep EMOMx10:00) Coach’s Notes: Use 70% of 1RM for all 10 sets. Fcous is speed and keeping the bar close. Metcon (Time)…
September 8, 2026
CrossFit – Tue, Sep 8 Strict HSPU Test (AMRAP – Reps) AMRAPx5:00 Strict Handstand Push-up Scales: Pike Push-up DB Z Press (35/25) Metcon (Time) For time:Working 1:30 on / :30…
September 7, 2026
CrossFit – Mon, Sep 7 “Beebop and Runsteady” (Time) For Time:Run 600 meters10 Line Facing BurpeesRun 600 meters20 Line Facing BurpeesRun 600 meters30 Line Facing BurpeesRun 600 meters40 Line Facing…
September 5, 2026
CrossFit – Sat, Sep 5 Metcon (Time) With a partner: For Time: 300m Run (together) 60 Pull-ups (ADV: Chest to Bar) 600m Run 30 Wall Walks (ADV: 300′ handstand Walk)…
September 4, 2026
CrossFit – Fri, Sep 4 Metcon (AMRAP – Reps) AMRAPx15:0025/20 calories Row, Bike or Ski30 Power Snatch (75/55)25/20 calories Row, Bike or Ski25 Power Snatch (95/65)25/20 calories Row, Bike or…
September 3, 2026
CrossFit – Thu, Sep 3 Strength Work (Checkmark) Every 2 min x 4 setsDB Alternating Bent Over Row x 5-7 reps/side alternatingAMRAP Hanging L-Sit until 60 sec mark Metcon (Checkmark)…
September 2, 2026
CrossFit – Wed, Sep 2 Back Squat (2 reps every 2:00 x 4 Sets) Coach’s Notes: Keep the wight between 80-85% of 1RM or 8-9RPE Metcon (AMRAP – Rounds &…
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