April 1, 2024
CrossFit – Mon, Apr 1 Performance Squat Snatch (3 Reps every 1:30 x 5 Sets) Coach’s Notes: Keep the weight light to moderate or start at 70% and build to…
April 3, 2024
CrossFit – Wed, Apr 3 Performance Power Clean + Hang Squat Clean (1 Complex every 1:30 x 5 sets) Coach’s Notes: Start light and build to a heavier weight than…
March 30, 2024
CrossFit – Sat, Mar 30 Performance & Fitness Metcon (Time) For Time in teams of 3: 12k Echo Bike *Every 3:00 Starting at 0:00 all the people will perform 25…
March 29, 2024
CrossFit – Fri, Mar 29 Performance Push Press + Push Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a max for the day. Fitness DB Push…
March 26, 2024
CrossFit – Tue, Mar 26 Performance & Fitness “Just Keep Swimming” (3 Rounds for reps) For time: 2000m/1500m Row Rest 3:00 4000m/3000m C2 Bike Rest 3:00 2000m/1500m Ski *The workout…
March 27, 2024
CrossFit – Wed, Mar 27 Performance Power Clean + Hang Squat Clean (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to 8/10 RPE Fitness DB Power Clean (8…
March 28, 2024
CrossFit – Thu, Mar 28 Performance & Fitness Metcon (Checkmark) 4 Sets: 8-10 Bent Over Barbell Rows w/ 1 sec. pause at top 2:00 Row or Ski recovery 16-20 Alternating…
March 25, 2024
CrossFit – Mon, Mar 25 Performance Power Snatch + Hang Squat Snatch (1 Complex every 1:15 x 6 sets) Coach’s Notes: Goal here is to finish with a heavier weight…
March 23, 2024
CrossFit – Sat, Mar 23 Performance & Fitness Metcon (Time) With a partner: 2 Rounds for time: 50 Shuttle Runs 100 Wall Balls (20/14)
March 22, 2024
CrossFit – Fri, Mar 22 Performance & Fitness 2 Push Press + 2 Push Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to 9/10 RPE Metcon (AMRAP…
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