Weekly Programming

MONDAY 5.21.18 CrossFit Strength: Front Squat Complete 5 sets of 3 Front Squat. Work to a strong effort or a new 3RM. Metcon: Complete as many rounds as possible in 7 minutes 15 Sumo Deadlift [...]

MONDAY 5.14.18 CrossFit Strength: Clean & Jerk Complete 5 sets of 1 Clean  + 2 Jerks working between 75-85% Metcon: Complete as many reps as possible with an 8-minute clock. 1-minute of Power [...]

MONDAY 5.7.18 CrossFit Metcon: Complete as many rounds possible in 16-minutes 7 Push Press #95/135 7 Burpee Over Bar 7 Strict Pull-ups Complete a 400m run at the start, and at the beginning of [...]

MONDAY 4.30.18 CrossFit Strength: Back Squat 1 – 1 – 1 – 1 – 1 – 1 Once you warm up take 5-6 reps to find a max effort Metcon: Back Squat Face off Partner up with [...]

MONDAY 4.23.18 CrossFit Metcon: Complete 5 rounds for time: 20/25 Calorie Row (NO CHEATING the row) 10 Toes to Bar 12 Dumbbell Power Clean #35/50 Diablo F!T Conditioning: Complete 5 rounds [...]

MONDAY 4.16.18 CrossFit Metcon: 3 Rounds of: 800m Run 2o Knees to Elbow 20 Wall Balls #14-9’/20-10′ 20 Push-press #53/75 Diablo F!T Conditioning: “Fun with Tabata” Air [...]

MONDAY 4.9.18 CrossFit Strength: Back Squat Complete Back Squat 9 – 6 – 3 – 9 – 6 – 3 Starting at 65-70%, then  increase to a strong challenging set of 3, Then [...]

MONDAY 4.2.18 CrossFit Benchmark: “Fran” Complete 21-15-9 for time Thrusters #65/95 Pull-ups Core Blast: With a Partner, complete 3 rounds of: 30sec Anti Rotation (1/2 knee position) [...]

MONDAY 3.26.18 CrossFit   Strength: Complete 20 rounds of 1 Snatch attempt every minute on the minute. Start your first working set at 65-70% and increase the load as it feels consistent. If you [...]

MONDAY 3.19.18 CrossFit Metcon: Complete for time: >800m Run Then, complete 3 rounds of 12 Kipping Pull-ups 12 Pistols (Alternating)  12 Box Jumps 20″/24″ >Finish with 400m Run [...]