March 16, 2024
CrossFit – Sat, Mar 16 Metcon (Calories) In Teams of 3: AMRAPx30:00 Max Calorie Ski Max Calorie Row Coach’s Notes: 2 People will work at a time while 1 rests.…
March 13, 2024
CrossFit – Wed, Mar 13 Performance Metcon (Time) For Time: 400m Run 15 Snatch (135/95) 400m Run 10 Snatch (155/105) 400m Run 5 Snatch (175/115) 400m Run Fitness Metcon (Time)…
March 12, 2024
CrossFit – Tue, Mar 12 Performance & Fitness Metcon (Checkmark) EMOMx30:00 Interval 1: 10 Second Echo Bike Sprint Interval 2: 20 Seconds max Push-ups Interval 3: 20 Seconds max Ring…
March 14, 2024
CrossFit – Thu, Mar 14 Metcon (Checkmark) 3 Sets: 2:00 on any machine 20-40 Second Side Plank each side 2:00 on any machine 10-15 GHD Hip Extensions 2:00 on any…
March 11, 2024
CrossFit – Mon, Mar 11 Performance & Fitness Metcon (4 Rounds for reps) 4 Sets: AMRAPx2:00 15 Thrusters (96/65) Max Calorie Row, Ski or Echo Bike Rest 2:00 Rest 2:00…
March 9, 2024
CrossFit – Sat, Mar 9 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx25:00 400m Run (together) 20 Pull-ups (ADV: CTB) *Add 20 Reps to the…
March 8, 2024
CrossFit – Fri, Mar 8 5/pm Classes are cancelled this Fri.Heat Sign-ups are available in Wodify for FNL CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many…
March 5, 2024
CrossFit – Tue, Mar 5 Performance & Fitness Metcon (Time) For Time: 21 Shuttle Runs 15 Box Jump Overs (30/24) 9 Power Clean and Jerks at 75% of 1RM Hang…
March 7, 2024
CrossFit – Thu, Mar 7 Performance & Fitness Metcon (Checkmark) 30:00 Bike at Steady pace *Hop off bike every 3:00 and perform 10-20 Second Single Arm Push-up Plank/side 15 Banded…
March 4, 2024
CrossFit – Mon, Mar 4 Performance Back Squat (1 rep every 1:30 x 5 sets) Coach’s Notes: Start at 70% and build to a heavy single. Fitness Back Squat (5…
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