January 19, 2024
CrossFit – Fri, Jan 19 Performance Overhead Squat (5 Sets: 6 Reps) Coach’s Notes: Pause for 2 seconds in the bottom of the first 3 reps. Last 3 reps at…
January 16, 2024
CrossFit – Tue, Jan 16 Performance & Fitness Push Press (3 reps every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8-9/10 RPE. Metcon (AMRAP – Reps)…
January 18, 2024
CrossFit – Thu, Jan 18 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5 Banded Deadlifts at 60-70% of 1RM Interval 2: 3 Rotational med ball Throws each side Coach’s…
January 17, 2024
CrossFit – Wed, Jan 17 Performance & Fitness “Mayhem” (AMRAP – Rounds and Reps) AMRAPx15:00 5 Calorie Row 15 Wall Balls (20/14) *Add 5 Calories to the row each round…
January 15, 2024
CrossFit – Mon, Jan 15 Performance Metcon (Checkmark) Every 2:30 x 5 Sets: 250m/200m Row 3 Front Squats (From the floor) Coach’s Notes: Take the row at a hard but…
January 13, 2024
CrossFit – Sat, Jan 13 Performance & Fitness Metcon (Time) With a Partner: For Time: 10k Bike *Every 2:00 both partners will complete 15 Sit-ups (ADV: 3 Bar Muscle-ups)
January 12, 2024
CrossFit – Fri, Jan 12 Performance Metcon (Time) For Time: 15 Bar Facing Burpees 21 Thrusters (95/65) Rest 2:00 15 Bar Facing Burpees 15 Thrusters (115/80) Rest 2:00 15 Bar…
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…
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