2023-03-06
Monday 0-10min Hang Snatch – work to heavy single12-22min 3×8 DB Bench and 3×12 Reverse Hyper or Back Extension —...
2023-02-27
Monday: 12min EMOM (alternate) 50′ KB OH Walking Lunge (switch arms after 25′) 1 Power Snatch >85% (inc) — 3...
2023-02-20
Monday Every 5min x 5 Rounds 2 Strict Press + 3 Push Press + 4 Push Jerk (one weight for...
2023-02-13
The CrossFit Open is back! It’s an annual worldwide competition held over a three-week period that allows you to test...
2023-02-06
We’re continuing with the cardio strength work this week. Hopefully everyone has used it as somewhat of a deload and...
2023-01-30
Switching up the strength training this month as everything is going to be on a clock. This should keep everyone...
2023-01-23
Gonna deload the weight this week but kick up the volume. Weight percentage is a guideline. Go heavier or lighter...
2023-01-16
This will be your last heavy week in this three month cycle so go big! Also, good work to everyone...
2023-01-09
I want to welcome Snyder and Jamie to coaching on Mondays! If you want to know which will be there,...
2023-01-02
For 2023 I will say this – if you want to change your strength and fitness then the first step...