November 25, 2024
CrossFit – Mon, Nov 25 Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm Performance & Fitness Deadlift (3 Banded reps EMOMx5:00) Coach’s Notes: Use around 60-65% of…
November 28, 2024
CrossFit – Thu, Nov 28 Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm Performance & Fitness “Certus Family Fued” (Calories) Class splits into two teams AMRAPx30:00 Max…
November 27, 2024
CrossFit – Wed, Nov 27 Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm Performance Split Jerk (2 Reps every 1:30 x 5 Sets) Coach’s Notes: Build over…
November 26, 2024
CrossFit – Tue, Nov 26 Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm Performance & Fitness Metcon (AMRAP – Reps) 4 Sets: 2:00- Shuttle Runs 2:00- REST…
November 23, 2024
CrossFit – Sat, Nov 23 Save the Date: Certus Xmas party/ 10 year Anniversary 12/14 @6pm Performance & Fitness Metcon (AMRAP – Reps) With a partner: AMRAPx15:00 15/12 Calorie Ski…
November 22, 2024
CrossFit – Fri, Nov 22 Performance & Fitness Back Squat (4 Reps every 2:00 x 3 Sets) Coach’s Notes: Start at 80% and build to a heavy set of 4…
November 21, 2024
CrossFit – Thu, Nov 21 Performance & Fitness Skill Work (Checkmark) 15:00- Handstand Hold or Handstand Walk Skill practice Metcon (Checkmark) AMRAPx12:00 250m Row or Ski or 500m Bike 15-30…
November 20, 2024
CrossFit – Wed, Nov 20 Performance & Fitness Push Press (2 Reps every 1:30 x 5 Sets) Coach’s Notes: Start around 75% and build to 9/10 RPE. Metcon (AMRAP –…
November 19, 2024
CrossFit – Tue, Nov 19 Performance & Fitness Metcon (Time) For Time: 800m Run 80 Air Squats 600m Run 60 Wall Balls (20/14) 400m Run 40 Goblet Squats (70/53) *22:00…
November 18, 2024
CrossFit – Mon, Nov 18 Performance 1 Snatch Pull + Hang Squat Snatch + 2 OHS (1 Complex every 1:30 x 6 Sets) Fitness Strength (Weight) 12 Banded Russian KBS…
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