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…
November 1, 2023
CrossFit – Wed, Nov 1 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx6:00 18/15 Calorie Row 9 Pull-ups (ADV: CTB) Rest 3:00 AMRAPx6:00 18/15 Calorie Ski 9 Toes to Bar…
November 2, 2023
CrossFit – Thu, Nov 2 Performance & Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Use between 65-75% of your 1RM. Rest 1:30 between sets. Metcon (Checkmark) EMOMx15:00 Interval…
October 30, 2023
CrossFit – Mon, Oct 30 Performance Power Clean + Push Jerk (3 Sets: 2 Reps, 3 sets: 1 Rep) Coach’s Notes: Pause for 2 seconds at the knee on each…
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