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Tuesday 20201124
Announcement Happy Birthday Ryan Catchings!! Warm-up – Warm-up (No Measure) 100m Run Into… 3 ROUNDS*20 Plate Hops10 Front Foot Elevated Reverse Lunge**5/5 Plate Halo10 Plate Ground to Overhead Into…...
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Wednesday 20201125
Warm-up (No Measure) 2 SETS:30 Bootstrappers:30 BW Good Mornings:30 Scap Push-Ups:30 Row Into… EMOM x 6 MINUTESMIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)MIN 2...
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Thursday 20201126
Announcement Happy Birthday Monique Balthazar!! Warm-up -Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS10 Scap Push-Ups10 Push-Up to Down Dog10 Wall Ball Front...
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Friday 20201127
Announcement Happy Birthday Scott Lenhart!!! Warm-up – Warm-up (No Measure) AMRAP x 8 MINUTES100m Run20 Single Unders*5 Clean Grip Deadlifts5 Hang High-Pulls5 Hang Power Cleans10 Elbow Punches Workout...
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Saturday 20201128
Announcement Happy Birthday Jennifer Woo!! Warm-up – Warm-up (No Measure) AMRAP x 10 MINUTES*400m Run10 Inchworms w/ Push-Up10 Alt. V-Ups10 Up-Downs10 Scap Pull-Ups Easy, For Quality Pace! Workout –...
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Sunday 20201129
Warm-up (No Measure) AMRAP x 8 MINUTES100m Jog20 Jumping Jacks20 Mountain Climbers10 Squat Jumps10 Box Step-Ups Strength – Metcon (Weight) 3 SETS FOR QUALITY8/8 Bulgarian Split Squats*10 Decline Tempo...
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Monday 20201130
Announcement Happy Birthday Nicole Lee!!! Warm-up (No Measure) 4 SETS6 Up-Downs6 Single DB Front Squat6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength – Back Squat (1×2 /...
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Tuesday 20201201
Warm-up (No Measure) AMRAP x 4 MINUTES10 Jumping Jacks8 Jumping Squats6 Push-Up to Down Dog Into… 2 SETS5 BB Deadlift10 Elbow Punches5 Front Squat5 OH Press Strength – Metcon (Weight) E2MOM x 14...
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Wednesday 20201202
Warm-up (No Measure) 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES10/10 Split Squat8/8 Arnold Press6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30...
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Thursday 20201203
Warm-up (No Measure) 3 SETS20 Jumping Jacks100m Jog10 Elbow Punches Into … 3 SETS20 Single Unders100m Run10 Strict Press Strength – Shoulder Press (1×2 / 1×2 / 1×2+) STRICT PRESS1×2 @ 80% (Moderate)...
View ArticleDecember 2020 Programming Field Notes
Program: CrossFit aka NCMetcon Our focus for the month of November was prepping for our Wendler-esque cycle (we call it esque because it’s based off a heavy double) that would carry into December as...
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Friday 20201204
Warm-up (No Measure) 4 ROUNDS5 Inch Worms + Push-Up10 Scap Pull-Ups10 Bootstrappers:15 Active Bar Hang:15 Top of Ring Dip Hold Strength – Deadlift (1×2 / 1×2 / 1×2+) DEADLIFT1×2 @ 80% (Moderate) of...
View ArticleSaturday 20201205
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5...
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Sunday 20201206
Warm-up (No Measure) 3 SETS (10:00 Cap)10 Tempo Push-Ups (31X1)10 Slow Single DB Sumo Stance Good Morning10/10 Half Kneeling Shoulder Presses10 Box Step Overs Post-Workout Strength – Metcon (No...
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Monday 20201207
Warm-up (No Measure) 200m Run Into… 3 ROUNDS10 Groiner + Twist8 Med Ball G2OH6 Med Ball Jumping Squats Into… 200m Run Strength – Back Squat (1×6 / 1×4 / 1×2 ) BACK SQUAT1×6 @ 70% of 2RM...
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Tuesday 20201208
Warm-up (No Measure) 2 ROUNDS8 Up-Downs8 KB Deadlift8 Scap Pull-Ups Into… 2 ROUNDS6 Burpees6 Russian KB Swings3 Strict Pull-Ups or 6 Ring Rows Skill – Metcon (No Measure) FOR QUALITY2-3 SETS2-4 Strict...
View ArticleWednesday 20201209
CrossFit Rx – CrossFit Announcement Happy Birthday Christopher Williamson and Coach Ethan Messere!!! Warm-up Warm-up (No Measure) 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10...
View ArticleBrief Dec Announcements 2020
Happy Monday Everyone!! We’ve been getting some great feedback from the survey and have made some notes. We appreciate everyone who has taken the time to respond. If you have not responded and want...
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Up to $200 Off
Hello everyone, just passing this along that a member pointed out. Here is the link: http://communitycoalition.fitness/noquit You click the link, enter CrossFit RX, then it will ask for your name and...
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Thursday 20201210
Warm-up (No Measure) TABATA, 8 SETS (:20 ON, :10 OFF)*Jump Rope:– Single Unders– Alt Feet (Running in Place)– Backwards Single Unders– Double Unders * Switch movement every 2 sets Into… 4 SETS10 Scap...
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