Weekly CrossFit & Function 10/28/24 – 11/03/24
Monday 10/28/24Crossfit & Function:Farmer’s Carry 6x50ft*use farmer’s handles to go as heavy as possible**goal is to not drop handles in 50ft+Crossfit: In 3 minutes, complete:12…
Weekly CrossFit & Function 10/21/24 – 10/27/24
Monday 10/21/24Crossfit:Tempo Back Squat x 3 reps (3 second eccentric)rest 2 minutes x 4 sets+5 Rounds for time:10 Burpees20 Front Squats (75/55)300m run Function:Double KB…
Weekly CrossFit & Function Workouts 10/14/24 – 10/20/24
Monday 10/14/24Crossfit:1 Cluster* + 2-3 Thrustersrest 2 minutes x 4 sets+In 3 minutes, complete:12 sit-ups9 back squats (165/115)6 alternating dumbbell snatches (50/35)Max-calorie Ski in remaining…
Weekly CrossFit & Function Workouts 10/07/24 – 10/13/24
Monday 10/07/24Crossfit:Box Squat x 4 repsrest 2 minutes x 4 sets+3 Rounds:10 Burpee Pull-ups20/15 Calories Bike Ergrest 2 minutes after each round Function:Heels Elevated Goblet…
Weekly CrossFit – Function Workouts 09/30/24 – 10/06/24
Monday 09/30/24CrossfitStrict Pull-up x 5 repsrest 2 minutes x 4 sets+AMRAP 12:15 Wall Ball Shots (20/14 lbs)10 Toes to Bar5 Burpees FunctionSupinated Barbell Row x…

Weekly CrossFit – Function Workouts 09/23/24 – 09/29/24
Monday 09/23/24Crossfit:5 rounds for total reps:On a 3 minute clock:25/20 calorie Bike ErgMax deadlifts in the remaining time (225/155) *Controll Bars to the Ground*Rest 3…
Weekly CrossFit – Function Workouts 09/16/24 – 09/22/2
Monday 09/16/24Crossfit:Every 3 minutes for 4 sets:5 Front squats+5 rounds::20 Max watts sprint on Bike Erg12 Russian kettlebell swings12 wall-ball shotsrest :90 minutes between sets…
Weekly CrossFit – Function Workouts 09/09/24 – 09/15/24
Monday 09/09/24CrossFit: CrossFit Total1rm Back Squat1rm Strict Press1rm DeadliftFunction:3rm: Sandbag Squat5rm: DB Z-press10rm: KB Deadlift Tuesday 09/10/24Crossfit and Function:3 Attempts at Max set of Strict…
Weekly CrossFit – Function Workouts 09/02/24 – 09/08/24
Monday 09/02/24 CrossFit/Function:“THE CHIEF”AMRAP in 3 minutes3 Power Cleans (135/95 lbs)6 Push-Ups9 Air SquatsThen Rest 1 minuteRepeat 5 times Tuesday 09/03/24 Crossfit:Strict Handstand Push-up x…
Weekly CrossFit & Function Workouts 08/26/24 – 09/01/24
Monday 08/26/24 Crossfit:Back Squat- In 15 minutes build to a heavy single+50 calorie Bike Erg Sprint AFAP+Core:3 sets:15 V-Ups30 Russian Twists w/plate (15/10)rest :90 Function:In…