July 11, 2024
CrossFit – Thu, Jul 11 Performance & Fitness Skill Work (Checkmark) EMOMx12:00 Interval 1: 50 seconds moderate on any machine Interval 2: 1-3 Rope Climbs (any variation) Interval 3: Rest…
July 9, 2024
CrossFit – Tue, Jul 9 Performance & Fitness Bench Press (8 Reps at 65%, 8 reps at 70%, Max Reps at 75%) Coach’s Notes: If you don’t have a 1RM…
July 8, 2024
CrossFit – Mon, Jul 8 Performance Hang Power Clean + Front Squat (2 Complexes every 1:30 x 5 Sets) Coach’s Notes: Build over the 5 sets. Fitness Metcon (Time) 6…
July 6, 2024
CrossFit – Sat, Jul 6 Performance & Fitness McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24"/20" In honor of Corporal…
July 5, 2024
CrossFit – Fri, Jul 5 Performance & Fitness Metcon (Checkmark) AMRAPx15:00 25m Reverse Sled Drag (Heavy) 500m Row or Ski or 1000m Bike Rest 2:30 AMRAPx15:00 :30 Sand bag Bear…
July 4, 2024
CrossFit – Thu, Jul 4 Performance & Fitness McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275#/185# 13 Push-ups 9 Box Jumps, 24"/20" In honor of Corporal…
July 2, 2024
CrossFit – Tue, Jul 2 Performance & Fitness Metcon (Checkmark) EMOMx25:00 Interval 1: 20-40 Second HS Hold or Plank or 25-50′ HSW Interval 2: 10-20 V-ups Interval 3: 10/7 Calorie…
July 1, 2024
CrossFit – Mon, Jul 1 Please RSVP for the Pool Party! Reminder about our referral deal for BABW. $50 off next month for you and $100 off for your buddy…
June 29, 2024
CrossFit – Sat, Jun 29 Performance & Fitness “Certus Family Fued” (Calories) Class splits into two teams AMRAPx30:00 Max Calorie C2 Bike, Row AND Ski Coach’s Notes: all 3 machines…
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