CrossFit – Wed, Jan 4 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness “Mayhem” (AMRAP – Rounds and Reps) AMRAPx15:00 5 Calorie Row 15 Wall…

CrossFit – Mon, Jan 2 New podcast is live. Episode 10. Part 1 https://podcasts.apple.com/us/podcast/gather-grind-grow/id1589481492?i=1000591350606Part 2https://podcasts.apple.com/us/podcast/deep-roots-nutrition-podcast/id1550178154?i=1000591348043 Performance & Fitness Back Squat (3 Sets: 8 Reps @70-75% of 1RM) Coach’s Notes: rest…

CrossFit – Sat, Dec 31 Performance & Fitness “The Countdown” (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Devil’s Press DB Box Step-overs (24"/20") *31 Double-unders after every round Men’s Rx: 35 (ADV:50) Women’s…

CrossFit – Mon, Dec 26 Christmas Eve- Normal Sat. Classes, 12 days of Xmas WODChristmas Day- Gym ClosedMonday Dec. 26th- Classes @ 7, 8:30 & 10 am.Gym closes @ 11:30…

CrossFit – Thu, Dec 29 Metcon 3 Sets not for time: 3 Turkish Get-ups each arm 20m 1 Arm sled drag each arm Metcon 5:00 Row 5:00 Ski 5:00 C2…

CrossFit – Wed, Dec 28 Performance Metcon (Time) For Time: 25 Power Snatch @75% of 1RM Power Snatch Coach’s Notes: Note the weight used in the comment section. Fitness Metcon…

CrossFit – Fri, Dec 30 Performance & Fitness Metcon (Time) For Time with a partner: 3000m Run 200 Wall Balls (20/14) 100 Deadlifts (225/155) *The work may be partitioned into…

CrossFit – Tue, Dec 27 Performance & Fitness Front Foot Elevated Split Squat (3 Sets: 8 Reps each leg) Coach’s Notes: Barbell will be loaded in the back rack. Rest…

CrossFit – Sat, Dec 24 Performance & Fitness Metcon (Time) For Time with a partner: 400 Double-unders 200 Wall Balls (20/14, ADV: 30/20) 100 Deadlifts (225/155) *The work may be…

CrossFit – Fri, Dec 23 Performance Squat Clean and Jerk (15:00- Build to 85+% of 1RM) Coach’s Notes: The goal today is to build to a single at 85% of…