Friday January 27, 2023
CrossFit Main: Pump day session by Dan Bailey! AMRAP 20 min or 10 rounds (whichever comes first- quality over quantity!)6 DB flys on floor each... Read More
Thursday January 26, 2023
CrossFit Main- 18.5AMRAP 7 min;3 thrusters, 3 chest to bar pullups6 thrusters, 6 chest to bar pullups9 thrusters, 9 CTB pullups… Rx: 100/65#, CTB pullupsSc:... Read More
Wednesday January 25, 2023
CrossFit Main Push Press 0-2min: 3 PP40%2-4min: 3 PP 50%4-6min: 3 PP 60%6-9min: PP 70% x 39-12min: PP 80% x 312-15min: AMRAP PP 90% *goal... Read More
Tuesday January 24, 2023
CrossFit Main: 19.4 12 min clock;3 rounds of:10 snatch12 bar facing burpees3 min rest before continuing to:10 bar muscle ups12 bar facing burpees Rx: 95/65#,... Read More
Monday January 23, 2023
CrossFit Main Bike; 5 x 1 mile (1600meters) with 3 min rest. (expect this to take 20-30 min) Longevity Main5 x 3 min bike/ 3... Read More
Sunday January 22, 2023
REST DAY- Mobility and Maintenance
Friday January 20, 2023
CrossFit Main: 12.1 AMRAP 7 min: Burpees to 6” max standing height reachThis workout begins from a standing position. The Athlete will move from flat... Read More
Thursday January 19, 2023
CrossFit Main Row 4x1000m w/3 min rest.Goal is to maintain 2k TT pace on each 1000m interval. QuickFit/ At home MainBike 4 min on x... Read More
Wednesday January 18, 2023
CrossFit Main A. Overhead Squat0-2min: 3 OHS 35%2-4min: 3 OHS 45%4-6min: 3 OHS 55%6-9 min: 5 OHS 65%9-12 min: 5 OHS 75%12-15 min: AMRAP OHS... Read More
Tuesday January 17, 2023
CrossFit Main; 17.2 Complete as many rounds and reps as possible in 12 minutes of:2 rounds of:50-ft. weighted walking lunge16 toes-to-bars8 DB power cleansThen, 2... Read More