February 12, 2024
CrossFit – Mon, Feb 12 Metcon (Time) For Time: 50-75 Toes to Bar or 75-100 Sit-ups *25 Double-unders or 40 Crossover Singles EMOM starting at 0:00 *10:00 time cap Coach’s…
February 8, 2024
CrossFit – Thu, Feb 8 Performance & Fitness Metcon (Checkmark) 4 Sets not for time: 20m Reverse sled drag 10-20 Side Plank Rotations/side :30-:45 Sandbag Bear Hug Hold 2:00 Bike…
February 10, 2024
CrossFit – Sat, Feb 10 Performance Metcon (Time) With a partner: 1600m Run 32 Deficit HSPU (3″/2″, ADV: Strict) 1600m Run 32 Deadlifts (315/225) 1600m Run 32 Bar Muscle-ups Coach’s…
February 7, 2024
CrossFit – Wed, Feb 7 Performance & Fitness “Hot Rod” (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Double DB Front Squat (50/35) Toes to Bar *30 Double-under after each set Metcon (Checkmark) 3…
February 9, 2024
CrossFit – Fri, Feb 9 Performance & Fitness Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Coach’s Notes: If you are unable to perform…
February 5, 2024
CrossFit – Mon, Feb 5 Performance & Fitness Strength (Checkmark) Every 3:00 x 5 Sets: 15/12 Calories on any machine at moderate pace 3 Front Squats or 12 Goblet Squats…
February 3, 2024
CrossFit – Sat, Feb 3 Performance Metcon (Time) In teams of 3: 3000m Ski 150 Box Jump Overs (24/20, ADV: 30/20) 150 Hang Power Cleans (155/105) *Reps can be partitioned…
February 2, 2024
CrossFit – Fri, Feb 2 Performance Overhead Squat (5 sets: 4 Reps) Coach’s Notes: Pause for 2 full seconds in the bottom of the first 2 reps. Regular tempo on…
February 1, 2024
CrossFit – Thu, Feb 1 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 3 Banded Deadlifts at 70-80% of 1RM Interval 2: 6 Max Effort Ball slams Deadlift (Use this…
Recent Posts
Archives
- 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