CrossFit – Wed, Apr 26 New Podcast talking Murph prep. https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492 https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw Performance & Fitness Paused Front Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Pause for 2…

CrossFit – Thu, Apr 27 New Podcast talking Murph prep. https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492 https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw Metcon 4 Sets not for time: 10 Banded KBS 3 Tall Box Jumps 2:00 Recovery on any machine…

CrossFit – Tue, Apr 25 New Podcast talking Murph prep. https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492 https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw Performance Power Snatch (1 Rep every :30 x 6 Sets) Coach’s Notes: Use 80% of your 1RM. Fitness…

CrossFit – Mon, Apr 24 New Podcast talking Murph prep. https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492 https://open.spotify.com/show/5ibrWZwiXTN5KeBjQy3qjO?si=Vt8I-VE7Rj2qFAqgNko0Yw Performance & Fitness Metcon 5 Sets: 1:30 window: 7-12 Pull-ups Max Push-ups in remaining time Rest 1:30 After…

CrossFit – Sat, Apr 22 Performance & Fitness Metcon (Time) For time in teams of 3: 150 Hang Power Cleans (155/105) 150 Toes to Bar 150 Bar Facing Burpees *Partition…

CrossFit – Fri, Apr 21 Performance & Fitness Paused Front Squat (4 Reps every 2:00 x 5 Sets) Coach’s Notes: Stay at 7/10 RPE. Pause for 2 seconds in the…

CrossFit – Wed, Apr 19 Performance & Fitness Metcon (2 Rounds for reps) For Time: 25 Shuttle Runs 50 Calorie C2 Bike 100 Double-unders (ADV: Crossovers) Rest 5:00 100 Double-unders…

CrossFit – Tue, Apr 18 Performance Power Snatch (1 Rep Every :30 x 8 Sets) Coach’s Notes: Use 75% of your 1RM. Fitness Deadlift (2 Reps banded Every :30 x…

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…

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…