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…
December 30, 2023
CrossFit – Sat, Dec 30 Performance & Fitness “The Countdown” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Devil’s Press DB Box Step-overs (24"/20") *31 Double-unders after every round Men’s Rx: 35 (ADV:50) Women’s…
December 29, 2023
CrossFit – Fri, Dec 29 Performance & Fitness Bulgarian Split Squat (6-8 Reps each leg every 2:00 x 4 Sets) Coach’s Notes: Use a heavier weight than 2 weeks ago.…
December 28, 2023
CrossFit – Thu, Dec 28 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 2 TNG Deadlifts @75-85% Interval 2: 3 Max Distance Broad Jumps Coach’s Notes: Start at 75% and…
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