September 16, 2024
CrossFit – Mon, Sep 16 Performance Back Squat (2 Reps every 2:00 x 5 Sets) Coach’s Notes: Kepp all 5 sets at the same weight. Use 80% of your 1RM.…
September 18, 2024
CrossFit – Wed, Sep 18 Performance & Fitness Push Press (5,3,3,1,1) Coach’s Notes: Work towards a max by the last set. Start at 70% of your 1RM. We will do…
September 19, 2024
CrossFit – Thu, Sep 19 Performance & Fitness Metcon (AMRAP – Reps) 5 Sets: :30 Calorie Row :30 REST :30 Toes to Bar :30 REST Coach’s Notes: The focus is…
September 17, 2024
CrossFit – Tue, Sep 17 Performance & Fitness Metcon 3 Rounds for time: 120 Double-unders 1000m Row or Ski 800m Run *30:00 Cap Coach’s Notes: We’re going long today! Pace…
September 14, 2024
CrossFit – Sat, Sep 14 Performance Metcon (Time) For time with a partner: 50 Shuttle Runs 35 Burpee Box Get Overs (30″) 20 Ring Muscle-ups 35 Burpee Box Get Overs…
September 13, 2024
CrossFit – Fri, Sep 13 Performance & Fitness “The Chief” (5 Rounds for reps) 5 Sets: AMRAPx3:00 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1:00 between sets
September 11, 2024
CrossFit – Wed, Sep 11 Performance Metcon (Time) 5 Rounds for time: 400m Run Squat Snatch* (185/125) *RD1: 5 Reps RD2: 4 Reps RD3: 3 Reps RD4: 2 Reps RD5:…
September 12, 2024
CrossFit – Thu, Sep 12 Performance & Fitness Metcon (AMRAP – Reps) 4 Sets: AMRAPx1:30 250m/225m Row or Ski Max Toes to Bar in remaining time Rest 1:30 Coach’s Notes:…
September 10, 2024
CrossFit – Tue, Sep 10 Performance & Fitness Strength Work (Checkmark) 3 Sets: 10/10 Single Arm DB Strict Press 1 Max Set of Ring Rows 1:30 Row or Ski at…
September 7, 2024
CrossFit – Sat, Sep 7 Performance Metcon (Time) 2 rounds for time with a partner: 800m Run (together) 40 Power Snatch (135/95) Immediately following: 10:00 to establish Max Power Snatch…
Recent Posts
Archives
- August 2026
- July 2026
- June 2026
- May 2026
- April 2026
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022