May 7, 2024
CrossFit – Tue, May 7 Performance & Fitness Metcon (8 Rounds for reps) Complete a round every 4:00 x 8 Rounds 30/24 Calorie Echo Bike + 100 Double-unders *Alternate between…
May 8, 2024
CrossFit – Wed, May 8 Performance Squat Snatch + Hang Squat Snatch (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a heavier weight than 2 weeks ago…
May 4, 2024
CrossFit – Sat, May 4 Performance Metcon (Time) With a partner: 120 Calorie Ski 60 Deadlifts (225/155) 30 Bar Muscle-ups 60 Deadlifts 120 Calorie Ski Fitness Metcon (Time) With a…
May 3, 2024
CrossFit – Fri, May 3 Performance & Fitness Pause Back Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Build to a heavy set of 2 by the last…
May 2, 2024
CrossFit – Thu, May 2 Performance & Fitness Metcon (Checkmark) AMRAPx30:00 400m Run or 1k Bike 100m Single Arm Farmer’s Carry (50m/side. 70/53) 100 Single-unders or Crossover Singles Coach’s Noyes:…
April 30, 2024
CrossFit – Tue, Apr 30 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 15/12 Calorie Row Interval 2: 15-45 Second HS Hold or Plank or 25-50′ Handstand Walk Rest 5:00…
May 1, 2024
CrossFit – Wed, May 1 Performance Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8/10 RPE…
April 29, 2024
CrossFit – Mon, Apr 29 Performance Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8/10 RPE…
April 27, 2024
CrossFit – Sat, Apr 27 Performance & Fitness Metcon (Calories) With a partner: AMRAPx20:00 Max Calorie Echo Bike *1 Partner will run 400m While 1 Bikes. When partner 1 finishes…
April 26, 2024
CrossFit – Fri, Apr 26 Performance Squat Snatch + Hang Squat Snatch (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8/10 RPE. Save some…
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