July 28, 2023
CrossFit – Fri, Jul 28 Performance Power Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Build to a 9/10 RPE by the…
July 26, 2023
CrossFit – Wed, Jul 26 Performance & Fitness Metcon (10 Rounds for reps) Complete a round every 3:00 x 10 Rounds: Even Rounds: 15/12 Calorie Echo Bike 10 Burpees to…
July 25, 2023
CrossFit – Tue, Jul 25 Performance & Fitness 1 1/4 Back Squat (5 Sets: 3 Reps) Coach’s Notes: Start light and build to 8/10 RPE. Rest 2:00 between sets. Metcon…
July 22, 2023
CrossFit – Sat, Jul 22 Metcon (AMRAP – Reps) In Teams of 3: AMRAPx15:00 12/9 Calorie Ski 3 Wall Walks Rest 5:00 AMRAPx15:00 12/9 Calorie C2 Bike 10 Box Jump…
July 20, 2023
CrossFit – Thu, Jul 20 Performance & Fitness Metcon (Checkmark) 15:00 Easy pace on any machine *5-15 Toes to Bar Every 3:00 Starting at 0:00 Metcon Accumulate: 400m Farmer’s Carry…
July 21, 2023
CrossFit – Fri, Jul 21 Performance Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and build to 8/10 RPE. Fitness Double DB Squat…
July 19, 2023
CrossFit – Wed, Jul 19 Performance Hang Squat Snatch (1 Rep EMOMx5:00) Coach’s Notes: Build to max for the day. Fitness Weighted GHD Hip Extension (6 Reps EMOMx5:00) Coach’s Notes:…
July 18, 2023
CrossFit – Tue, Jul 18 Performance Metcon EMOMx20:00 Interval 1: 10 Second Echo Bike Sprint Interval 2: 10-20 GHD Sit-ups Interval 3: 3 TNG Deadlifts Interval 4: REST Coach’s Notes:…
July 17, 2023
CrossFit – Mon, Jul 17 Performance & Fitness Metcon (Time) For Time: 3 Rounds: 10 Double DB Box Step-overs (50/35) 15 Pull-ups 20 Wall Balls (20/14) Immediately following the completion…
Recent Posts
Archives
- March 2026
- February 2026
- January 2026
- December 2025
- November 2025
- October 2025
- September 2025
- August 2025
- July 2025
- June 2025
- May 2025
- April 2025
- March 2025
- February 2025
- January 2025
- December 2024
- November 2024
- October 2024
- September 2024
- August 2024
- July 2024
- June 2024
- May 2024
- April 2024
- March 2024
- February 2024
- January 2024
- December 2023
- November 2023
- October 2023
- September 2023
- August 2023
- July 2023
- June 2023
- May 2023
- April 2023
- March 2023
- February 2023
- January 2023
- December 2022
- November 2022
- October 2022
- September 2022
- August 2022
- July 2022
- June 2022
- May 2022
- April 2022
- March 2022
- February 2022