January 9, 2024
CrossFit – Tue, Jan 9 Performance & Fitness Metcon (Checkmark) 3 Sets: 6-8 Strict Supinated Grip Pull-ups 15-25 Hollow Rocks 1:30 Recovery pace on any machine Coach’s Notes: the 6-8…
January 11, 2024
CrossFit – Thu, Jan 11 Performance & Fitness Metcon (Checkmark) Every 1:30 x 8 Sets (4 sets each movement) Set 1: 8-10 DB Bench Press Set 2: 1:00 Farmer’s Hold…
January 10, 2024
CrossFit – Wed, Jan 10 Performance Deadlift (20:00- Build to Heavy set of 5, 3 or 1) Coach’s Notes: Choose 1 of the 3 options. Goal here is to build…
January 8, 2024
CrossFit – Mon, Jan 8 Performance & Fitness Metcon (Checkmark) Complete a set every 2:00 x 5 Sets 40-75 Double Unders or 75 Singles 3 TNG Power Cleans or 15…
January 6, 2023
CrossFit – Sat, Jan 6 Performance Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx20:00 250m Row/1000m C2 Bike 20 Power Snatch (95/65) *Add 20/10 pounds to the Snatch…
January 4, 2023
CrossFit – Thu, Jan 4 Performance & Fitness Metcon (Checkmark) Every 2:00 x 4 Sets: 1 Max set Handstand push-ups or DB Z Press Coach’s Notes: Save about 1-2 reps…
January 5, 2023
CrossFit – Fri, Jan 5 Performance Back Squat (1 Rep at 85%, 1 Rep at 90%, AMRAP(-1) at 95%) Coach’s Notes: We will complete a set every 2:00. The goal…
January 3, 2023
CrossFit – Wed, Jan 3 Performance & Fitness Metcon (Checkmark) 3 Sets: 8 Staggered Stance DB Single Leg RDL each leg :30 Banded Glute Bridge Hold 2:00 Row or Ski…
January 2, 2023
CrossFit – Tue, Jan 2 Performance & Fitness Push Press (5 Reps every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8-9/10 RPE.
January 1, 2023
CrossFit – Mon, Jan 1 Performance & Fitness Metcon (Checkmark) Complete a set every 2:00 x 5 Sets 40-75 Double Unders or 75 Singles 3 TNG Power Cleans or 15…
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