April 20, 2023
CrossFit – Thu, Apr 20 Performance & Fitness Metcon 4 Sets not for time: 30-45 Second Sandbag Hold 12 Alternating DB Strict Press 10 Landmine Meadow Rows each arm 3:00…
April 17, 2023
CrossFit – Mon, Apr 17 Performance & Fitness Metcon EMOMx15:00 Interval 1: 5-10 Pull-ups Interval 2: AMRAP Push-ups Interval 3: 10-16 Walking Lunge steps Directly into: 1 Mile run *If…
April 14, 2023
CrossFit – Fri, Apr 14 Performance Squat Clean and Jerk (1 Rep EMOMx6:00) Coach’s Notes: Start around 7/10 RPE and build to 9/10 PE. Fitness Double DB Clean and Push…
April 10, 2023
CrossFit – Mon, Apr 10 Interested in nutrition coaching? Check out the video below. Program starts Monday April 10th!https://youtu.be/coJv5Ior-vc Performance Power Snatch (1 Rep Every :30 x 10 Sets @70%…
April 11, 2023
CrossFit – Tue, Apr 11 Performance Back Squat (20:00- Build to 5RM, 3RM, or 1RM) Coach’s Notes: Choose only one of the three options. We are using this to test…
April 12, 2023
CrossFit – Wed, Apr 12 Performance Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-up *150m Run after each round Fitness Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Strict Press (96/65) *150m Run…
April 8, 2023
CrossFit – Sat, Apr 8 Metcon (Distance) With a partner: 6 Rounds: In 3:00: 15 Calorie Ski 15 Burpees Max Distance Sandbag Carry (150/100, ADV: 200/150) *Alternate Rounds Coach’s Notes:…
April 7, 2023
CrossFit – Fri, Apr 7 Performance Squat Clean and Jerk (1 Rep EMOMx6:00) Coach’s Notes: Keep all 6 sets at RPE 7/10. Fitness Double DB Clean and Push Press (5…
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