July 4, 2023
CrossFit – Tue, Jul 4 Performance & Fitness Metcon EMOMx10:00 Interval 1: 1 max set Strict Pull-ups Interval 2: 30-45 Second Front Elbow Plank Coach’s Notes: Scale the pull-ups so…
July 3, 2023
CrossFit – Mon, Jul 3 Performance Hang Squat Snatch (3 Reps EMOMx5:00) Coach’s Notes: Start light and build to 8/10 RPE. Focus on technique and moving well. We will build…
July 1, 2023
CrossFit – Sat, Jul 1 Performance & Fitness Metcon For Time with a partner: 100 Calorie C2 Bike or Ski 50 Shuttle Runs 100 Pull-ups (ADV:Chest to Bars) 50 Shuttle…
June 29, 2023
CrossFit – Thu, Jun 29 If you would like to help donate to Coach James for medical bills here is the link:https://gofundme.com/f/rhythm-claps-for-coach-jamesCrossFit Kids has been cancelled for this summer unfortunately.…
June 30, 2023
CrossFit – Fri, Jun 30 Performance Front Squat (5,3,3,1,1) Coach’s Notes: Start at 75% of 1RM and build to 9/10 RPE. If feeling good try to finish at least 5…
June 28, 2023
CrossFit – Wed, Jun 28 “Iron Maiden (Performance)” (AMRAP – Rounds and Reps) Complete a round every 3:30 until failure: 35 Double-unders 5 Power Snatch (135/95) 5 Bar Facing…
June 27, 2023
CrossFit – Tue, Jun 27 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 1 Max set Supinated grip inverted Bar Rows 8 DB Bench Press w/ 1 sec.…
June 26, 2023
CrossFit – Mon, Jun 26 Performance Overhead Squat (15:00- Build to heavy set of 3) Fitness Front Rack Reverse Lunge (15:00- Build to Heavy set of 10) Coach’s Notes: Alternate…
June 24, 2023
CrossFit – Sat, Jun 24 Performance & Fitness Metcon With a partner: 4 Sets: AMRAPx5:00 500m Row/500m Run Max Power Cleans (155/105) Rest 2:30 Coach’s Notes: Partner A will row…
June 23, 2023
CrossFit – Fri, Jun 23 Performance Front Squat (5,5,3,3,1) Coach’s Notes: Start at 70% of 1RM and build to 9/10 RPE. We will do a set every 3:00. Fitness Front…
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