June 12, 2024
CrossFit – Wed, Jun 12 $$ for you and $$ for a friend. Say what?! BRING A FRIEND week is 6/24-6/29. Check your email (and spam folder) for more info.…
June 10, 2024
CrossFit – Mon, Jun 10 $$ for you and $$ for a friend. Say what?! BRING A FRIEND week is 6/24-6/29. Check your email (and spam folder) for more info.…
June 8, 2024
CrossFit – Sat, Jun 8 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx30:00 9/6 Calorie Echo Bike 9 Wall Balls (30/20) Coach’s Notes: One…
June 7, 2024
CrossFit – Fri, Jun 7 Performance & Fitness Front Squat (3 Reps every 2:00 x 5 Sets @75-80% of 1RM) Coach’s Notes: Use the same weight for all 5 sets.…
June 5, 2024
CrossFit – Wed, Jun 5 Performance 2 Power Snatch + 3 Overhead Squat (1 complex every 1:30 x 5 sets) Coach’s Notes: Start light and build to a 9/10 RPE.…
June 4, 2024
CrossFit – Tue, Jun 4 Performance & Fitness Metcon (Checkmark) Every 2:00 x 4 Sets: Max Set of Inverted Bar Rows, Strict Pull-ups or Bar Muscle-ups Easy Row or Ski…
June 6, 2024
CrossFit – Thu, Jun 6 Performance & Fitness Metcon (Checkmark) Accumulate: 400m Reverse Sled Drag 20 Turkish Get-ups (10/side) 100 Single Leg Alternating V-ups Coach’s Notes: Accumulate the reps in…
June 3, 2024
CrossFit – Mon, Jun 3 Performance Deadlift (4 reps every 2:00 x 5 Sets) Coach’s Notes: Start at 70% of your 1RM and build to an 8/10 RPE. These are…
June 1, 2024
CrossFit – Sat, Jun 1 Performance & Fitness Metcon (AMRAP – Reps) With a partner: AMRAPx15:00 150 Calorie Ski Max Toes to Bar in remaining time Rest 2:30 AMRAPx15:00 150…
May 31, 2024
CrossFit – Fri, May 31 Performance & Fitness Back Squat (3 Reps every 2:00 x 5 Sets @75-80% of 1RM) Coach’s Notes: Use the same weight for all 5 sets.…
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