March 23, 2023
CrossFit – Thu, Mar 23 Metcon 15:00- Ring Muscle-up Skill work Coach’s Notes: This time will be used to work on ring muscle-ups. Even if you never plan on doing…
March 22, 2023
CrossFit – Wed, Mar 22 Performance & Fitness Metcon EMOMx10:00 Interval 1: 3 TNG Deadlifts at 80% of 1RM or 16 DB Death March Steps Interval 2: 3 Broad Jumps…
March 21, 2023
CrossFit – Tue, Mar 21 Fitness Metcon (Time) For Time: 1:00 Work/ 1:00 Rest until completed: 80 Calorie Echo Bike or Ski 60 Alternating Box Step-ups (24/20) 40 Single Arm…
March 20, 2023
CrossFit – Mon, Mar 20 Performance & Fitness Back Squat (2 Sets: 8 Reps, 2 Sets: 6 Reps) Coach’s Notes: Complete a set every 2:30.Start at 65% of 1RM and…
March 18, 2023
CrossFit – Sat, Mar 18 Metcon (Time) For Time with a partner: 100 Wall Balls (20/14) 25 Power Cleans (185/125) 150 Calorie Ski or Row 25 Power Cleans 100 Wall…
March 17, 2023
CrossFit – Fri, Mar 17 Performance Squat Snatch (1 Rep EMOMx6:00 @80% of 1RM) Coach’s Notes: Slightly heavier than last week. Fitness Sumo Deadlift High Pull (5 Reps EMOMx6:00) Coach’s…
March 15, 2023
CrossFit – Wed, Mar 15 Performance Metcon (AMRAP – Rounds and Reps) AMRAPx5:00 25 Double-unders 5 Front Squats (195/135) 5 Strict Handstand Push-ups Rest 2:30 Metcon (AMRAP – Rounds and…
March 14, 2023
CrossFit – Tue, Mar 14 Please check Email/spam for updates to membership price increase Performance & Fitness Deadlift (2 Reps banded EMOMx8:00) Coach’s Notes: Use 65-70% of your 1RM and…
March 13, 2023
CrossFit – Mon, Mar 13 Please check Email/spam for updates to membership price increase Performance & Fitness Push Press (5 Sets: 5 Reps) Coach’s Notes: Build to an RPE 9/10.…
March 16, 2023
CrossFit – Thu, Mar 16 Performance & Fitness Metcon 3 Sets not for time: 8-10 Bent Over Landmine Rows 30-60 Second Front Elbow Plank (ADV: weighted) 2:00 Recovery Row or…
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