October 20, 2023
CrossFit – Fri, Oct 20 Performance & Fitness Front Squat (Complete a max set Every 3:00 x 3 Sets) Coach’s Notes: Use 70% of your 1RM. Save about 1 rep…
October 18, 2023
CrossFit – Wed, Oct 18 Performance & Fitness Deadlift (5 Reps every 2:00 x 5 Sets) Coach’s Notes: Keep the weight between 70-75% of your 1RM. For today these reps…
October 17, 2023
CrossFit – Tue, Oct 17 Performance & Fitness Metcon (Checkmark) 3 Sets: 6-8 Single Arm DB Rows each side :30-1:00 side Plank each Side 3 Sets: 16 Alternating DB Hammer…
October 19, 2023
CrossFit – Thu, Oct 19 Performance & Fitness Strict Press (4 Sets: 8 Reps) Coach’s Notes: Keep the weight between 60-70% of 1RM. Rest 1:30 between sets. Metcon (Checkmark) Accumulate:…
October 16, 2023
CrossFit – Mon, Oct 16 Performance Power Clean + Push Jerk (6 Sets: 2 Reps) Coach’s Notes: Pause for 2 sec. at the knee on each rep. Reps do not…
October 14, 2023
CrossFit – Sat, Oct 14 Performance & Fitness Metcon (Distance) In teams of 3: AMRAPx30:00 300 Air Squats 225 Burpees Max Distance Run in remaining time Advanced Option: 20#/14# Vest…
October 13, 2023
CrossFit – Fri, Oct 13 Performance “Barmageddon” (AMRAP – Reps) AMRAPx15:00 40 Deadlifts 40 Toes to Bar 30 Hang Power Cleans 30 Toes to Bar 20 Shoulder to Overhead 20…
October 12, 2023
CrossFit – Thu, Oct 12 Performance & Fitness Bench Press (1 Rep every 1:30 x 5 sets) Coach’s Notes: Build to a max. Shoot for slightly heavier than 2 weeks…
October 10, 2023
CrossFit – Tue, Oct 10 Performance & Fitness Metcon (Calories) EMOMx10:00 Interval 1: 30 Second Ski for Calories Interval 2: 5 Renegade Rows or 2-5 Ring Muscle-ups Rest 5:00 EMOMx10:00…
October 11, 2023
CrossFit – Wed, Oct 11 Performance & Fitness Back Squat (4 Sets: 6 Reps) Coach’s Notes: Pause for 2 seconds in the bottom of the first 3 reps. Last 3…
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