April 1, 2025

WOD
CrossFit – Tue, Apr 1 Performance & Fitness Metcon (Time) For Time: 50 Kettlebell Swings (53/35, ADV: 70/53) 40 Single Arm KB Shoulder to Overhead 30 Pull-us (ADV:CTB Pull-ups) 20…

March 31, 2025

WOD
CrossFit – Mon, Mar 31 Performance & Fitness Front Squat (4 reps every 2:00 x 4 sets) Coach’s Notes: Keep the weight around 75% of 1RM. Use the same weight…

March 30, 2025

WOD
CrossFit – Sun, Mar 30 Warm Up Ttt Gait Prep Line Drills (25-30ft/ movement):High KneesButt KicksQuad StretchKnee HugFrankenstein’sSpiderman LungeSide to Side LungeSide Shuffle *Equipment Needed: None Optional Strength Two Options:1)…

March 29, 2025

WOD
CrossFit – Sat, Mar 29 Warm Up 1 min Row (increasing intensity every :20)+2 Rounds:6/side Seated 90/90 Hip Swivels6 Reps Squat to Stand6 Reps Cat/Cow+1-2 Sets of 6-8 Reps Per…

March 28, 2025

WOD
CrossFit – Fri, Mar 28 Warm Up 20 Jumping Jacks20 Mountain Climbers10 No Push-up Burpees+2 Rounds::10 Passive Bar Hang + 5 Scap Pull-ups5 Kip Swings5/side DB Suitcase Deadlift10 Alternating Crossbody…

March 26, 2025

WOD
CrossFit – Wed, Mar 26 Power Clean (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Use around 80% for all 5 sets. Keep the same weight. Should slightly heavier…

March 25, 2025

WOD
CrossFit – Tue, Mar 25 Performance & Fitness Strength (3 Rounds for reps) Every 90 seconds for 9 minutes (3 alternating sets):Set 16-8 Tall Kneeling Dumbbell Arnold Presses Set 212-15…

March 24, 2025

WOD
CrossFit – Mon, Mar 24 Performance & Fitness Front Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Use the same weight for all 5 sets. Keep it around…

March 27, 2025

WOD
CrossFit – Thu, Mar 27 “Hold Up” (Calories) In Teams of 220 minute AMRAP800m Run Buy in – TogetherMax Cal Echo Bike in time remaining — *One partner must hold…

March 20, 2025

WOD
CrossFit – Thu, Mar 20 Performance & Fitness Metcon (AMRAP – Reps) AMRAPx10:00 250m Row or Ski or 500m Bike 50m Farmer’s Carry (70/53) Rest 2:30 AMRAPx10:00 250m Row or…