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Wednesday 20210811
Strength – Back Squat (5×4) 4 Back Squats x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds * Workout – Metcon (AMRAP – Rounds and Reps) SNAP CHILLED RANDY 13:00 Amrap40 Double Unders25...
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Thursday 20210812
Strength – Bench Press (5×4) 4 Bench Press x 5 sets @80% of 1RM * Complete a set every 1 minute 45 seconds * Workout – Metcon (Time) BLACK COFFEE Teams of 23 Rounds (each)50 Wallballs (20/14)400m Run*...
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Friday 20210813
Workout – Metcon (AMRAP – Rounds and Reps) NITRO 10:00 Amrap12/10 Calorie Row12 Alternating Hang Dumbbell Clean and Jerk (50/35) – Rest 5:00 – 10:00 Amrap12/10 Calorie Row8 Burpee Over Rower TARGET...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 6 sets Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint –...
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Monday 20210816
Strength – Deadlift (6×2) 2 Deadlifts x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * Workout – Metcon (Time) WHAT I LIKE ABOUT YOU For Time:250 Double Unders50 Double Dumbbell...
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Tuesday 20210817
Strength – Bench Press (6×2) 2 Bench Press x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * Workout – Metcon (Time) TWIST AND SHOUT For Time:21-15-9Clean and Jerks...
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Wednesday 20210818
Strength – Back Squat (6X2) 2 Back Squat x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * Workout – Metcon (Time) SOME KIND OF WONDERFUL Every 3:00 (7 sets)12/10 Calorie Row12 Toes to...
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Thursday 20210819
Announcement Happy Birthday Anis Hadj-Taieb!! Strength – Shoulder Press (6×2) 2 Shoulder Press x 6 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * Workout – Metcon (Time) WE ARE FAMILY...
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CrossFit Rx – CrossFit Announcement Happy Birthday Anis Hadj-Taieb!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Run (easy pace) -into- 3 rounds 3 Scap...
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CrossFit Rx – CrossFit Announcement Happy Birthday Aimee Horste and Rana Mihanyar!!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Row (easy pace) – into –...
View ArticleMonday 20210823
Strength – Back Squat (4×6) 6 Back Squats x 4 sets @80% of 1RM * Complete a set every 2 minutes * Workout – Metcon (Time) ROLLIN For Time: 25 Toes to Bar 400m Run 25 Toes to Bar 800m Run 25 Toes to Bar...
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Strength, Notary, Equipment, Social Media, Birthdays, and Preview
Happy Monday Everyone! STRENGTH Week 4 is going to be an awesome one for our strength cycle. We’re on 6 sets of 2 reps at 85% NOTARY Ruben is a Notary and can notarize your document at no charge....
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Tuesday 20210824
Strength – Shoulder Press (4×6) 6 Shoulder Press x 4 sets @80% of 1RM * Complete a set every 2 minutes * Workout – Metcon (Time) HEADSTRONG 21-15-9*Calories Assault BikePower Snatch (105/75) *15-12-7...
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Wednesday 20210825
Announcement Happy Birthday Shawn Moore!! (not shown) Strength – Deadlift (4×6) 6 Deadlifts x 4 sets @80% of 1RM * Complete a set every 2 minutes * Workout – Metcon (Time) LAST RESORT For...
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Thursday 20210826
Strength – Bench Press (4×6) 6 Bench Press x 4 sets @80% of 1RM * Complete a set every 2 minutes * Workout – Metcon (Time) SUGAR, WE’RE GOING DOWN Teams of 218:00 Amrap6 Burpees to a 6-inch target4...
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Friday 20210827
Announcement Happy Birthday Danni Dong (shown) and Fiona Clark (not shown)!! Workout – Metcon (Time) IN THE END 150 Wall Balls (20/14)– Every 2 Minutes Perform 35 Double Unders –**Start the workout...
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Saturday 20210828
Workout – Metcon (Time) FAT LIP Teams of 250-40-30-20-10Synchro Russian Kettlebell Swings (53/35)Synchro Abmat Sit Ups100-80-60-40-20Calorie Row TARGET SCORETarget time: 20-22 minutesTime cap: 28...
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Monday 20210830
Strength – Bench Press (3×3) 3 Bench Press x 3 sets @85% of 1RM * Complete a set every 2 minutes 30 seconds * Workout – Metcon (Time) INDIANA JONES 5-10-15-20Toes to barPower Cleans (135/95)Handstand...
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Tuesday 20210831
Strength – Back Squat (3×3) 3 Back Squats x 3 sets @85% of 1RM * Complete a set every 2:30 * Workout – Metcon (Time) RAIDERS OF THE LOST ARK Every 5:00 (4 sets)18/14 Calorie Assault Bike12 Alternating...
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Wednesday 20210901
Strength – Shoulder Press (3×3) 3 Shoulder Press x 3 sets @85% of 1RM * Complete a set every 2 minutes 30 seconds * Workout – Metcon (Time) THE TEMPLE OF DOOM For time:30/24 Cal. Row30 Power Snatches...
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