March 7, 2024
CrossFit – Thu, Mar 7 Performance & Fitness Metcon (Checkmark) 30:00 Bike at Steady pace *Hop off bike every 3:00 and perform 10-20 Second Single Arm Push-up Plank/side 15 Banded…
March 4, 2024
CrossFit – Mon, Mar 4 Performance Back Squat (1 rep every 1:30 x 5 sets) Coach’s Notes: Start at 70% and build to a heavy single. Fitness Back Squat (5…
March 6, 2024
CrossFit – Wed, Mar 6 Performance & Fitness Metcon (Checkmark) 4 sets not for time: 1 Max set of HSPU or Z-press 2:00 Row or Ski at a recovery pace…
March 2, 2024
CrossFit – Sat, Mar 2 Metcon (Calories) In teams of 3: AMRAPx30:00 450 Air Squats (ADV: 20/14# Vest) Max Calorie Echo Bike in remaining time Coach’s Notes: 1 person works…
March 1, 2024
CrossFit – Fri, Mar 1 No 5/6pm Class Fri.FNL Heat sign-ups are up in WodifyTheme is Black and Silver for Coach JamesCome eat some Tacos! CrossFit Games Open 24.1 Rx…
February 29, 2024
CrossFit – Thu, Feb 29 Metcon (Checkmark) 3 Sets: 500m Row at easy pace 20-40 Second Hang From pull-up bar 3 Sets: 1000m Bike at easy pace 30-60 Second Wall…
February 27, 2024
CrossFit – Tue, Feb 27 Metcon (6 Rounds for reps) Complete a round every 4:00 x 6 Sets: 200m Run 250m Ski or 500m Bike
February 28, 2024
CrossFit – Wed, Feb 28 Metcon (Checkmark) EMOMx15:00 Interval 1: 10-16 Box Jump Overs (24/20) Interval 2: Power Clean and Jerk* Interval 3: Rest *RD1: 5 reps RD2: 4 reps…
February 26, 2024
CrossFit – Mon, Feb 26 Performance & Fitness Metcon (Checkmark) Every 1:30 x 10 sets alternating (5 each) Interval 1: 3 Back Squats at 75-80% of1RM Interval 2: 5 Max…
February 24, 2024
CrossFit – Sat, Feb 24 Performance & Fitness Metcon (AMRAP – Reps) With a partner: AMRAPx10:00 100 Calorie Ski Max Shuttle Runs Rest 2:00 AMRAPx10:00 100 Calorie Row Max Shuttle…
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