June 22, 2023
CrossFit – Thu, Jun 22 Performance & Fitness Metcon (Checkmark) 4-5 Sets not for time: 20m Reverse Sled Drag 20-45 Second Wall Sit 16 Death March Steps 20-45 Second Sorenson…
June 21, 2023
CrossFit – Wed, Jun 21 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 5-7 Strict Pull-ups w/ 1 sec. pause with chin over bar 10 DB Bench Press…
June 19, 2023
CrossFit – Mon, Jun 19 Performance & Fitness Metcon (Time) 3 Rounds for time: 500m Run 35 Wall Balls (20/14) 20 Toes to Bar *20:00 Cap Metcon (Checkmark) 3 Sets…
June 20, 2023
CrossFit – Tue, Jun 20 Performance Overhead Squat (6 Sets: 3 Reps) Coach’s Notes: Start light and build to RPE 8/10. Goal should be 5-10 pounds heavier than last week.…
June 17, 2023
CrossFit – Sat, Jun 17 Performance & Fitness Metcon (AMRAP – Reps) In teams of 3: 2 Sets: AMRAPx6:00 Echo Bike Calories AMRAPx6:00 Burpee Box Jump Overs (24/20) AMRAPx6:00 KBS…
June 15, 2023
CrossFit – Thu, Jun 15 Performance & Fitness Metcon (Checkmark) EMOMx12:00 Interval 1: 45 Seconds on any machine at RPE 7/10 Interval 2: 5-15 Toes to Bar Coach’s Notes: Same…
June 16, 2023
CrossFit – Fri, Jun 16 Performance & Fitness Strict Press (12:00- Build to heavy single) Performance Metcon For Time: 800m Run 21 HSPU 600m Run 15 HSPU 400m Run 9…
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…
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