Author Archives: Logan

Fundamentals Weightlifting Clean (Focus on Technique, add weight as needed) Metcon Clean Fundamentals (Time) 4 Rounds 10 Cleans (95/65 Rx, 135/95 Rx+) 15 Calorie Row Technique Fundamentals Cleans 3 (Time) 4 Rounds for Time 10 Squat Cleans (115/75) 10 Calorie Row

Fundamentals Weightlifting Clean (Focus on Technique, add weight as needed) Metcon Clean Fundamentals (Time) 4 Rounds 10 Cleans (95/65 Rx, 135/95 Rx+) 15 Calorie Row

Fundamentals Warm-up JP CrossFit Daily Warm-up (No Measure) Always focus on Quality first! 500m Row or 400m Run 10 Pullups 10 Pushups 10 Situps 10 Squat Therapy 3 Minutes Skill Work (Athlete’s Choice) Coach’s Choice of additional specific warm-up Weightlifting Thruster (Find a heavy 3) Keep all reps chained together! Metcon Fran (Time) 21-15-9 Thrusters, […]

Community Metcon Running Baseline and Back (Time) 400m Hill Run 40 Air Squats 30 Sit-Ups 20 Push Ups 10 Pull Ups 400m Hill Run 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Air Squats 400m Hill Run