November 17, 2025
CrossFit – Mon, Nov 17 Performance & Fitness Back Squat (3 reps Every 2:30x 5 Sets) Coach’s Notes: Keep the weight between 75-85% of 1RM or 8/10 RPE. Fitness Option…
November 15, 2025
CrossFit – Sat, Nov 15 Performance & Fitness We have Hero WOD number 3/12 for our 12 Heroes Challenge. This one is tough. Majority of CrossFit gyms do this workout…
November 14, 2025
CrossFit – Fri, Nov 14 Performance Snatch (12:00- Build to 1RM) Coach’s Notes: Testing where we are at here after putting in some work. As always technique is what’s most…
November 8, 2025
CrossFit – Sat, Nov 8 Workout 1 (AMRAP – Reps) 8 Sets (alternating)AMRAP x 1:30 12/8 Cal Echo Bike buy-in Max Burpees over Worm in remaining time Clean (Weight) 1…
November 13, 2025
CrossFit – Thu, Nov 13 Performance & Fitness Metcon (Time) For Time: 50 Burpee Box Jump Overs (24/20) *Every 3:00 Starting at 0:00 Complete a 400m Run ADV Option: 75…
November 12, 2025
CrossFit – Wed, Nov 12 Metcon (Time) For Time: 84 Double-unders 42 Deadlifts (135/95) 21 Toes to Bar (ADV: 42 reps) 60 Double-unders 30 Power Cleans 15 Chest to Bar…
November 11, 2025
CrossFit – Tue, Nov 11 Back Squat (10 Reps every 2:30 x 3 Sets) Coach’s Notes: Keep the weight between 65-75% of 1RM or 7/10 RPE. Fous should be full…
November 10, 2025
CrossFit – Mon, Nov 10 Performance Split Jerk (1 rep EMOMx8:00) Coach’s Notes: Keep the weight between 65-75% of 1RM. The goal today is to keep it lighter and start…
November 7, 2025
CrossFit – Fri, Nov 7 Performance & Fitness Strength Work (Checkmark) Complete a set every 2:30 x 3 Sets 10 Double DB Bent Over Rows 15-20 Banded Tricep Pushdowns Metcon…
November 6, 2025
CrossFit – Thu, Nov 6 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In Teams of 3: AMRAPx30:00 400m Run and 400m/500m Row Coach’s Notes: 2 people work at…
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