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.…
May 30, 2024
CrossFit – Thu, May 30 Performance & Fitness Metcon (Checkmark) 5 Sets: 30-45 Second Sand bag Hold 50m Single Arm Farmer’s Carry each side 15-45 Second Handstand Hold 2:00 on…
May 27, 2024
CrossFit – Mon, May 27 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…
May 28, 2024
CrossFit – Tue, May 28 Performance & Fitness Metcon (Checkmark) 30:00 at a steady pace: 25 Calories any machine 20-45 Second Side Plank each side 20-45 Second Sorenson Hold 20-45…
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