April 23, 2024
CrossFit – Tue, Apr 23 Performance & Fitness Pause Back Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Pause for 2 full Seconds in the bottom of each…
April 25, 2024
CrossFit – Thu, Apr 25 Performance & Fitness Metcon (Checkmark) 3 Sets: 2:00 on any machine 20-45 Second Side Plank each side 3 Sets: 2:00 on any machine 30-60 Second…
April 22, 2024
CrossFit – Mon, Apr 22 Performance CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time) For time: 3 rounds:10 handstand push-ups20 toes-to-bars 2 rounds:10 strict handstand push-ups 5 rope climbs…
April 20, 2024
CrossFit – Sat, Apr 20 This week we will have the Quarterfinal workouts programmed for class. Wednesday will be our active recovery day. Thu, Fri, Sat. and Mon. will each…
April 19, 2024
CrossFit – Fri, Apr 19 This week we will have the Quarterfinal workouts programmed for class. Wednesday will be our active recovery day. Thu, Fri, Sat. and Mon. will each…
April 24, 2024
CrossFit – Wed, Apr 24 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 17, 2024
CrossFit – Wed, Apr 17 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 18, 2024
CrossFit – Thu, Apr 18 Performance & Fitness Metcon (Checkmark) 5 Sets: 2:00 on any machine 50m Sandbag Carry 2:00 on any machine 50m Single Arm Farmer’s Carry each arm
April 15, 2024
CrossFit – Mon, Apr 15 Performance Squat Snatch (1 Rep every 1:15 x 5 Sets) Coach’s Notes: Start around 70-75% of your 1RM and Build to a heavy single for…
April 16, 2024
CrossFit – Tue, Apr 16 Performance & Fitness Metcon (Checkmark) 4 Sets: 1 Max Set of Ring Rows 1 Max set of Push-ups (ADV: band resisted) 1:30 Row or Ski…
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