December 27, 2024

WOD
CrossFit – Fri, Dec 27 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance Power Snatch (1 Rep…

December 23, 2024

WOD
CrossFit – Mon, Dec 23 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Metcon (Checkmark)…

December 26, 2024

WOD
CrossFit – Thu, Dec 26 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Performance & Fitness Metcon (AMRAP…

December 24, 2024

WOD
CrossFit – Tue, Dec 24 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am “Certus Twelve Days of Christmas”…

December 21, 2024

WOD
CrossFit – Sat, Dec 21 Holiday Hours:Tue. 12/24 7:00am, 8:30am, 10:00amWed. 12/25 ClosedThu. 12/26 7:00am, 8:30am, 10:00amTue. 12/31 7:00am, 8:30am, 10:00amWed. 1/1 7:00am, 8:30am, 10:00am Fitness Metcon (Time) With a…

December 20, 2024

WOD
CrossFit – Fri, Dec 20 Performance Power Snatch (2 TNG reps EMOMx5:00) Coach’s Notes: This is building up off of last week. Go slightly heavier and focus on moving well.…

December 16, 2024

WOD
CrossFit – Mon, Dec 16 Performance & Fitness Strength Work (Checkmark) Complete a set every 1:30 x 6 Sets (alternating) Odd sets: 8 Bench Press Even sets: 10-12 Bent Over…

December 19, 2024

WOD
CrossFit – Thu, Dec 19 Performance & Fitness Skill Work (Checkmark) 15:00- Bar Muscle-up Skill Work Accumulate 15-20 Reps of any drill Advanced: 3-5 Max UB sets of BMU

December 18, 2024

WOD
CrossFit – Wed, Dec 18 Performance & Fitness Metcon (Checkmark) EMOMx24:00 Interval 1:6 Deadlifts (315/205) Interval 2: 6 Shuttle Runs Interval 3: 6-8 Handstand Push-ups (ADV: Strict and/or w/ deficit)…

December 17, 2024

WOD
CrossFit – Tue, Dec 17 Performance & Fitness Front Squat (8,8,6,6) Coach’s Notes: Complete a set every 2:00. Start at 65% of 1RM and build to 8-9/10 RPE. Metcon (AMRAP…