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.…
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…
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…
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)…
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…
CrossFit – Sat, Jun 10 Performance Metcon (Time) With a partner: 84 Calorie Echo Bike 42 Power Cleans (135/95) 60 Calorie Echo Bike 30 Power Cleans (185/125) 36 Calorie Echo…
CrossFit – Fri, Jun 9 Performance Bench Press (12:00- Build to Heavy Single) Fitness Bench Press (3 Sets: 8 Reps) Coach’s Notes: If you are not working up to a…
CrossFit – Thu, Jun 8 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 5-15 Toes to Bar Interval 2: 45 Seconds on any machine at 7/10 RPE Coach’s Notes: We…