June 3, 2023
CrossFit – Sat, Jun 3 Metcon (3 Rounds for reps) With a partner: AMRAPx10:00 50 Shuttle Runs Max Calorie Row Rest 2:00 AMRAPx10:00 50 Shuttle Runs Max Calorie Ski Rest…
June 2, 2023
CrossFit – Fri, Jun 2 Performance & Fitness Metcon (Time) For Time: 2:00 on/1:00 off until completed 25 Burpees to 6″ Target 50 Wall Balls (20/14) 100 Alternating Box Step-ups…
June 1, 2023
CrossFit – Thu, Jun 1 Performance & Fitness Back Squat (3 sets: 4 reps @75-80% of 1RM) Coach’s Notes: Keep all 3 sets within the percentage range. Rest 2:00 between…
May 31, 2023
CrossFit – Wed, May 31 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 45 Seconds on any machine at 8/10 RPE Interval 2: 15-30 Second HS Hold or 25-50′ HS…
May 29, 2023
CrossFit – Mon, May 29 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…
May 30, 2023
CrossFit – Tue, May 30 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 500m Row 15-25 Hollow Rocks 3 Sets not for time: 1000m C2 Bike 15-25 Banded…
May 27, 2023
CrossFit – Sat, May 27 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In Teams of 3: AMRAPx30:00 10 Box Jump Overs (24/20) 10/7 Calorie Echo Bike Coach’s Notes:…
May 26, 2023
CrossFit – Fri, May 26 Performance & Fitness Bench Press (2 Sets: 4 Reps, 2 Sets: 2 Reps) Coach’s Notes: Start at 75% of your 1RM and build. Metcon (6…
May 25, 2023
CrossFit – Thu, May 25 Performance & Fitness Metcon (Checkmark) 3 Sets: 16 Alternating Bent Over DB Rows 2:00 Recovery Row 3 Sets: 12 DB Pull-overs 2:00 Recovery Ski 3…
May 22, 2023
CrossFit – Mon, May 22 Performance & Fitness Metcon EMOMx35:00 Interval 1: 150m Run Interval 2: 30 Seconds of Pull-ups Interval 3: 150m Run Interval 4: 40 Seconds of Push-ups…
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