November 20, 2023
CrossFit – Mon, Nov 20 Performance Squat Snatch (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Build from 75% to 9/10 RPE. Complete a set every 1:30. Fitness…
November 18, 2023
CrossFit – Sat, Nov 18 Performance Metcon (Calories) With a partner: AMRAPx30:00 2 Rounds: 75 Power Snatches (75/55) 75 Bar Facing Burpees Max Calorie Machine in remaining time Fitness Metcon…
November 17, 2023
CrossFit – Fri, Nov 17 Performance Front Squat (15:00- Build to 3RM) Fitness Front Squat (4 Sets: 6 Reps) Performance & Fitness Metcon (Time) 3 Rounds for time: 500m Row…
November 14, 2023
CrossFit – Tue, Nov 14 Performance & Fitness Metcon (Checkmark) EMOMx30:00 Interval 1: 45 Seconds on any machine (Tough Pace) Interval 2: 10-30 Second L-sit or Tuck-sit Interval 3: 45…
November 15, 2023
CrossFit – Wed, Nov 15 Performance & Fitness Deadlift (1 Rep every 2:00 x 5 Sets) Coach’s Notes: We are not maxing today. Keep the weight between 80-90% of 1RM.…
November 16, 2023
CrossFit – Thu, Nov 16 Performance & Fitness Strict Press (4 Sets: 4 Reps) Coach’s Notes: 70-80% of 1RM. Rest 1:30. Metcon (Checkmark) Accumulate: 4:00 Farmer’s Hold AHAP 100 Banded…
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…
Recent Posts
Archives
- March 2026
- February 2026
- 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