June 14, 2023
CrossFit – Wed, Jun 14 Performance Back Squat (20:00- Build to 5RM, 3RM or 1RM) Coach’s Notes: Choose one of the RM options. Fitness Back Squat (5 Sets: 5 Reps)…
June 13, 2023
CrossFit – Tue, Jun 13 Metcon EMOMx30:00 Interval 1: 12/10 Calorie Row Interval 2: 50m Sandbag Carry (150/100) Interval 3: 12/10 Calorie Ski Interval 4: 50m Farmer’s Carry (70/53) Interval…
June 12, 2023
CrossFit – Mon, Jun 12 Performance Overhead Squat (6 Sets: 3 Reps) Coach’s Notes: Rest 1:30 between sets. Start light and build to a 7/10 RPE. We will spend a…
June 10, 2023
CrossFit – Sat, Jun 10 Performance Metcon (Time) With a partner: 84 Calorie Echo Bike 42 Power Cleans (135/95) 60 Calorie Echo Bike 30 Power Cleans (185/125) 36 Calorie Echo…
June 9, 2023
CrossFit – Fri, Jun 9 Performance Bench Press (12:00- Build to Heavy Single) Fitness Bench Press (3 Sets: 8 Reps) Coach’s Notes: If you are not working up to a…
June 8, 2023
CrossFit – Thu, Jun 8 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5-15 Toes to Bar Interval 2: 45 Seconds on any machine at 7/10 RPE Coach’s Notes: We…
June 6, 2023
CrossFit – Tue, Jun 6 Performance & Fitness Metcon (3 Rounds for reps) For Time: 50/40 Calorie Ski 25 Burpee Box Jump Overs (24/20) Rest 5:00 50/40 Calorie Row 25…
June 7, 2023
CrossFit – Wed, Jun 7 Performance Back Squat (3 Sets: 2 Reps @ 80-90% of 1RM) Coach’s Notes: Rest 2-3:00 between sets. Fitness Back Squat (3 Sets: 6 Reps )…
June 5, 2023
CrossFit – Mon, Jun 5 Performance Power Snatch + Hang Squat Snatch (1 Complex every 1:15 x 5 Sets) Coach’s Notes: Start light and build to 9/10 RPE. Fitness KB…
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