September 1, 2023
CrossFit – Fri, Sep 1 All Student memberships need to be verified before 9/15. For more info please check your email/spam folder. Performance Push Press + Push Jerk (1 Complex…
August 29, 2023
CrossFit – Tue, Aug 29 All Student memberships need to be verified before 9/15. For more info please check your email/spam folder. Performance & Fitness Back Squat (3 Reps every…
August 28, 2023
CrossFit – Mon, Aug 28 All Student memberships need to be verified before 9/15. For more info please check your email/spam folder. Performance & Fitness Metcon (Checkmark) 3 Sets not…
August 30, 2023
CrossFit – Wed, Aug 30 All Student memberships need to be verified before 9/15. For more info please check your email/spam folder. Performance & Fitness Metcon (Time) 5 Rounds for…
August 26, 2023
CrossFit – Sat, Aug 26 Performance & Fitness Metcon (AMRAP – Reps) With a partner: AMRAPx10:00 10/7 Calorie Ski 10 V-ups Rest 2:00 AMRAPx10:00 10/7 Calorie Echo Bike 10 Wall…
August 25, 2023
CrossFit – Fri, Aug 25 Performance Push Press + Push Jerk (1 Complex EMOMx6:00) Coach’s Notes: Keep the weight moderate and focus on moving the barbell with speed. Fitness DB…
August 22, 2023
CrossFit – Tue, Aug 22 Performance & Fitness Metcon (Calories) 5 Rounds: AMRAPx2:00 60 Double-unders Max Calorie Row Rest 2:00 Coach’s Notes: Record total Calories. Bench Press (6,6,4,4) Coach’s Notes:…
August 24, 2023
CrossFit – Thu, Aug 24 Metcon (Checkmark) 4-5 Sets not for time: 1:00 Single Arm Farmer’s Hold each side 2 Turkish Get-ups each side 8 Bent Over Barbell Rows 2:00…
August 23, 2023
CrossFit – Wed, Aug 23 Performance Back Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 70% and build to 8/10 RPE. Fitness Metcon (AMRAP – Reps)…
August 21, 2023
CrossFit – Mon, Aug 21 Performance & Fitness “Black Sabbath” (Time) 3 Rounds for time: 500m Run 35 Wall Balls (20/14) 20 Toes to Bar *20:00 Cap Coach’s Notes:…
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