Tuesday, December 2023

Strength: Back Squat

*Build to a 5RM

We will be starting our 20 reps Squat Program! You will need to find a 5RM in order to figure out your starting weight.

Metcon: AMRAP 12

8 Wall Balls 20/14

8 American KB Swings 70/53

30 Double-unders

*Add 2 reps every round to the WB and KB

Monday, December 4 2023

There will be no 8:30am open gym today.

Metcon: EMOM 28

* 1. 5 Push Jerks (climbing)

* 2. 12 Toes to Bar

* 3. 12/9 Cal Bike or 15 Row

* 4) Rest

Wednesday, November 22 2023

Metcon: 35 minutes to finish…

90 Cals

80 Jumping Lunges

70 Cals

60 Front Rack Lunges 95/65

50 Cals

40 Front Squats 115/75

30 Cals

20 Back Squats 135/95

Tuesday, November 21 2023

Metcon: With a 12 minute running clock…. (0:00-12:00)

Power Clean

20 @ 50%

15 @ 65%

10 @ 75%

5 @ 85%

Max @ 90%

Metcon: AMRAP 18

15 Clean + Jerks 115/75

15 Toes to Bar

15 Bar Over Burpees

15 Wall Balls 20/14

Monday, November 20 2023

Holiday Schedule

Wednesday, Thanksgiving Eve: Morning classes only

Thursday: 8:00AM class!! Sign up required!!

Friday: Closed

Saturday: Normal schedule

Metcon: For Time

1,000m Row/Ski

50 KB Swings 53/35

50 Push-ups

800m Row/Ski

40 KB Swings 53/35

40 Push-ups

600m Row/Ski

30 KB Swings 53/35

30 Push-ups

400m Row/Ski

20 KB Swings 53/35

20 Push-ups

200m Row/Ski

10 KB Swings 53/35

10 Push-ups

Thursday, November 16 2023

Strength: 4 Sets

Lateral Raise x 12-15 per side

Into…

Strict Press x 12-15 reps

Into…

Strict Pull-ups x 7-10 reps

Rest 2 minute

Metcon: AMRAP 18

50-40-30-20-10

Double-Unders

Sit-Ups

25-20-15-10-5

Kipping Pull-ups

Wednesday, November 15 2023

Strength: “Death by Front Squats”

Every minute complete 5 Front Squats for as long as possible

Loading: 225/155 or 60% of 1RM

Metcon:

For Time: 40 seconds work, 20 seconds rest

Bike: 100/70 Cal

Ski: 100/70 Cal

Row: 150/140

Tuesday, November 14 2023

Strength: EMOM 12

1 Power Clean

1 Hang Squat Clean

1 Jerk

Metcon: 2 Sets For Time

40 Push-ups

20 Power Cleans 135/95

30 Toes to Bar (60 Sit-ups)

20 Power Cleans

40 Push-ups

Rest 2 minutes. Repeat

Monday, November 13 2023

Strength: Back Squat (inside)

6 Sets of 3 rep climbing (4 second negative)

Metcon: For Time

600m Run (Town Hall Crosswalk)

30 Back Squats 155/105 (from the ground)

600m Run

30 Front Squats

600m Run

L3: 135/95

L2: 115/75

L1: 95/65

Thursday,

Strength: 4 Sets

Bench Press x 3-5 reps

Superset: KB Skull Crushers

Metcon: “CF Games Open Event 22.2”

For Time:

1,2,3,4,5,6,7,8,9,10

Bar Facing Burpees

Deadlifts 225/155

Tuesday, November 7 2023

Strength: Back Squat

5 Sets of 3 reps (3 second pause at the bottom)

Superset:

20 Banded Abductors

Metcon: AMRAP 16

10 Pull-ups or 3 Muscle-ups

15/12 Cal Bike/Ski

20 Wall Balls 20/14

Monday, November 6 2023

Strength: Clean Complex

5 Sets climbing in weight

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

Metcon: For Time

30 Clean + Jerks 135/95

1 Mile Run

30 Clean+ Jerks

Thursday, July 23 2020

Core: 4 Sets

10 Turkish Sit-ups

30 second side plank Right side

15 Banded Leg Tucks

30 second side plank Left side

Metcon: AMRAP 15

10/7 Cal Bike/Ski or 12 Cal Row

10 Deadlifts 225/155

10 Toes to Bar

Wednesday, July 22 2020

Strength: Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare results to June 26, 2023.

Metcon: “AB-3”
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

Compare results to June 26, 2023.

Tuesday, October 31 2023

Happy Halloween!

Metcon: EMOM 10

2 Power Cleans + 2 Push Jerks

*climbing in weight or one challenging weight the whole time

Rest 3 minutes

10 Minutes to get as far as possible….

1 Mile Run

200 Double-unders

Rest 3 minutes

AMRAP 10

10 High Pulls 95/65

10 HR Push-ups

10 Bent Over Rows

Strength: Single Leg Deadlift

4 Sets of 12 reps (6 per leg, climbing in weights)

Metcon: 2RFT

30 Front Squats 135/95

30 Burpees

500m Row/Ski

L3: 115/75

L2: 95/65

L1: 75/55

Metcon: For Time

Friday, October 27 2023

Strength: 4 Sets

Bench Press x 3 reps

Metcon: AMRAP 18

3 Bar Over Burpees

6 Power Cleans 135/95

9 Pull-ups

200m Run

Thursday, October 26 2023

Strength: 4 Sets

Barbell Row x 10-12 reps

Superset: Weighted Hanging Knee Raises x 12 reps

Metcon: With a 15 minute clock…

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calories

Toes to Bar

Box Jumps 24/20

Wednesday, October 26 2023

Strength: Strict Press

5 Sets of 5 reps

Superset with…

12-15 Later Raises

Metcon: For Time

50-40-30-20-10

Front Squats 75/55

15 American KB Swings 70/53

10-20-30-40-50

Push-ups

Monday, October 23 2023

Strength: Front Squat + Lunges

5 Sets of 3+4 reps (GO HEAVY)

Metcon: With a 20 minute running clock complete…

100 Front Rack Lunges 115/75

*EMOM 4 Burpees

If you finish AMRAP remaining time…

200m Run

20 Push-ups

15 KB Swings 53/35