November 13, 2023
CrossFit – Mon, Nov 13 Performance Power Clean + Push Jerk (6 Sets: 2 Reps) Coach’s Notes: Reset from the floor. Not TNG. Start at a light-moderate weight and build…
November 11, 2023
CrossFit – Sat, Nov 11 Performance Metcon (Time) In Teams of 3: For Time: 150 Calorie C2 Bike 150 Calorie Row 150 Calorie Ski *Every 2:00 starting at 0:00 until…
November 10, 2023
CrossFit – Fri, Nov 10 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx30:00 500m Run 50m Sandbag Carry (150/100) or Farmer’s Carry (70/53) 50 Crossover Singles or 100…
November 9, 2023
CrossFit – Thu, Nov 9 Performance & Fitness Bench Press (4 Sets: 6 Reps) Coach’s Notes: Use between 65-75% of your 1RM. Rest 1:30 Metcon (Checkmark) 4 Sets not for…
November 8, 2023
CrossFit – Wed, Nov 8 Performance & Fitness Back Squat (4 Sets: 2 Reps) Coach’s Notes: Pause for 2 seconds in the bottom of the first rep. Normal tempo on…
November 6, 2023
CrossFit – Mon, Nov 6 Performance Squat Snatch (2 Reps Every 1:30 x 6 Sets) Coach’s Notes: No pause at the knee today. Build from 70% to a 9/10 RPE.…
November 7, 2023
CrossFit – Tue, Nov 7 Performance & Fitness Metcon AMRAPx3:00 200m Run Max Calorie Row or Ski in remaining time Rest 1:00 *Continue until 150/120 Calories have been completed. 6…
November 4, 2023
CrossFit – Sat, Nov 4 Metcon (2 Rounds for reps) With a Partner: AMRAPx15:00 Max Distance Row *1 Partner will Farmer’s hold (70/53) Rest 5:00 AMRAPx15:00 Max Distance Ski *1…
November 3, 2023
CrossFit – Fri, Nov 3 Performance Front Squat (1 Max Set Every 3:00 x 3 sets) Coach’s Notes: Use 80% of your 1RM. Save about 1 rep in the tank…
October 31, 2023
CrossFit – Tue, Oct 31 Performance & Fitness Deadlift (3 Reps Every 2:00 x 5 Sets) Coach’s Notes: Keep the weight between 75-80% of your 1RM. For today these reps…
Recent Posts
Archives
- 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