Monday, November 23rd     STRENGTH ON A 12:00 RUNNING CLOCK… 4×5 Push Press*   *Moderate-heavy for all sets. Maintain weight from last week or increase

Monday, November 16th    STRENGTH ON A 15:00 RUNNING CLOCK… 4×5 Deadlift* *Moderate-heavy for all sets (Score is Weight) WORKOUT AMRAP x 12 MINUTES 5

Monday, November 9th    STRENGTH 8-6-6-4* Hang Power Snatch *Keep weight moderate. (Score is Weight) WORKOUT EVERY 4:00 x 3 SETS 10 Hang Power Snatches

Monday, November 2nd     STRENGTH EMOM x 12 MINUTES MIN 1 – 10 KB Z-Press MIN 2 – 12 Alt. KB Floor Press MIN 3

Monday, October 26th    BASELINE WORKOUT “”NCX BASELINE I”” I. ON A 15:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean (Score is Weight) -Rest

Monday, October 19th    STRENGTH ON A 15:00 RUNNING CLOCK… Find 10RM Back Squat (Score is Weight) WORKOUT AMRAP x 12 MINUTES 100m Run 8

Monday, October 12th    STRENGTH 8-8-8* Strict Press *Start moderate-heavy and end heavy. (Score is Weight) WORKOUT EVERY 3:00 x 5 SETS 25 Wall Balls

Monday, October 5th    STRENGTH 6-6-6* Deadlift *Start and end heavier than last week. (Score is Weight) WORKOUT EMOM x 4 MINUTES 12/10 Cal Bike

October is here! The fourth quarter of 2020. This marks the home stretch of a year has felt unforgiving at times for everyone. At CrossFit

Monday, September 28th    STRENGTH 4 SETS* 5 Single Arm DB Push Press + 4 Single Arm DB Push Jerk + 3 Single Arm DB