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…
January 31, 2024
CrossFit – Wed, Jan 31 Performance & Fitness “Omnia” (AMRAP – Reps) AMRAPx20:00 60 Calorie Row 50 Alternating DB Snatch (50/35) 40 Burpees to 6" Target 30 Thrusters (95/65) 20…
January 30, 2024
CrossFit – Tue, Jan 30 Reminder: Please keep children off the gym floor/equipment during and in between classes to ensure we have a safe and distraction free environment for all…
January 29, 2024
CrossFit – Mon, Jan 29 Reminder: Please keep children off the gym floor/equipment during and in between classes to ensure we have a safe and distraction free environment for all…
January 25, 2024
CrossFit – Thu, Jan 25 Performance & Fitness Metcon (Checkmark) Every 1:30 x 8 sets (4 Sets of each movement) Interval 1: 6-8 DB Bench Press Interval 2: 10 Barbell…
January 27, 2024
CrossFit – Sat, Jan 27 Performance & Fitness Metcon (Time) With a Partner: 400m Run 40 Wall Balls 400m Run 60 Wall Balls 400m Run 80 Wall Balls 400m Run…
January 26, 2024
CrossFit – Fri, Jan 26 Performance Squat Clean (5 Sets: 2 Reps) Coach’s Notes: Start at 70% of 1 RM and buil to 9/10 RPE. These are not TNG reps.…
January 24, 2024
CrossFit – Wed, Jan 24 Performance “Blender” (AMRAP – Reps) Beginning on a 6:00 clock, complete: 2 Rounds: 15 Snatches (75/55) 15 Burpee Box Jump Overs (24/20) If completed before…
January 23, 2024
CrossFit – Tue, Jan 23 Performance & Fitness Strength Work (Checkmark) 3 Sets: 6-8 Bent Over Barbell Rows Max Duration hang from pull-up bar (1:30 Cap) 1:30 Row or Ski…
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