Thursday 2-22-24

No More Rain! 

Warm Up:
Run 400m
EMOM for 5 min 
5 Jump Squats 
5 Burpees 

2 Rounds 
10 Lateral Raises (5lb dumbbells or plates) 
10 Sec Lat Hold 
10 Z Press 
10 Sec Hold 
10 Arm Circles Forward 
10 Arm Circles Back 
10 Sec hold 
(1 round should be completed unbroken)
Bear Crawl 200ft 🙂 

For Time:
40 KB Swings (50/35#)
40 Knee To Elbow 
Run 800m
30 KB Swings 
30 Kne To Elbow 
Run 400m 
20 KB Swings 
20 Knee to Elbow 
Run 800m

Categories WOD

Wednesday 2-21-24

Strength Day! 1 Rep Deadlift Re-test will be March 6th! 

Warm Up:
Row 600m
50 Double Unders 
20 Wall Balls 

Four Legged T-Opener (5 each side)
Side Plank With Reach (15-30 sec)
Glute Activation with Band 

Body Weight Deadlifts 
4 Rounds Max reps
Warm up to bodyweight deadlift ... then complete 4 rounds of max reps! 
Rest 4 min between sets! Make sure to note all 4 scores on the white board! 

Rowing Time
2000m Timed Row 
rest 4 Min 
2000m Timed Row! 
Record both scores! 


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Tuesday 2-20-24

Have you signed up for the CrossFit Open yet??

Warm Up:
2 Rounds 
12 Cal Cardio 
15 KB Swings 
12 DB Snatch 

DB Bench Press (heavy but work up)
In between sets 
3 Rounds 
2 Wall Walks 
10 Arnold Press 

AMRAP in 10 Min 
5 Pull Ups 
10 Push Ups 
15 Air Squats 

Rest 2 Min 

3 Rounds 
20 Cal Cardio 
30 Sit Ups 

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Visual Composer #407374

Happy Monday! Open for all classes today! 

Warm Up:
Run or Row 800m
15 OH Squats 
20 Sit Ups 
10 Burpees 

Armless Prayer (45 sec)
Banded Pass Thrus (10x)
Downward Dog Into Cobra (5x) slowly 

Power Cleans 

Vault #7 
10 Atlas Lunge 
1 Clean and Jerk 
9 Atlas Lunge 
2 Celan and Jerks 
8 Atlas Lunge 
3 Clean and Jerks 
.... continue on decreasing atlas lunge by 1 rep and increasing clean and jerk by 1 rep until...
1 Atlas Lunge 
10 Clean and Jerk
Suggested Weight Barbell:
Men (75-95#)
Women (55-65#)
Suggest Weight DB's
Goal Time: 14-20 min 

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Friday 2-16-24

Friday Vibes! 

Warm Up:
Run 1 Mile 
Stretch and Foam Roll 


Make up a workout you missed ... like Mondays Vault! 

Create your own workout or lift something heavy... get the sleds out... push yourself 

Categories WOD

Thursday 2-15-24

The Weekend is coming! 

Warm Up:
2 Rounds 
12 Cal Cardio 
6 inch worm with push up 
20 Reverse Lunges 

2 Rounds 
Core Time: Done as a GROUP!
45 Sec : Wall Ball Flutter Kick 
Rest 15 Sec 
45 Sec: Wall Balls V-Up 
Rest 15 Sec 
45 Sec: Wall Ball Twist Slams 
Rest 15 Sec 
45 Sec: Russian Twist Hold w/ KB Halo Tops 
Rest 2 min and REPEAT

AMRAP in 16 Min of:
2 Rope Climbs 
12 Hang Power Cleans (115/75#)
16 DB Power Snatch (50/35#)
200m (Run/Row/Ski/ 12 Cal Bike)

Categories WOD

Wednesday 2-14-24

Happy Valentine's Day! 
(6pm open gym tonight)

Warm Up:
Run 400m
Row 400m
Bike 15 Calories 
Foam Roll your body 🙂 

15 Slow Back Ext on GHD
Blackburn Alternated (7 each side) 
Bottom Squat Transfer (5 each side)

Strength Day or Conditioning 
Sumo Deadlifts 

Superset with:
5 Strict Pull Ups (use band, slow negative)
5 Strict Knee to Elbow or Toes to bar 

For time.. or not:
Run 1 Mile 
Ski 1000m
50 Sit Ups 

Tuesday 2-13-24

Tomorrow is Valentine's Day! 6pm class (Wednesday) will be open gym only! 

Warm Up:
Run 400m
EMOM for 5 Min 
8 KB Swings 
8 DB Snatch 

No Times today... Let's just lift! 
Must complete all sets but you can do them in any order 

Back Squats (with 2 Sec Pause)

Power Cleans 
25 Reps (80-85% of max) Go Heavy

Split Jerks (from rack if there is room)

**Scores on whiteboard with be the 3 best numbers in each lift 

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Monday 2-12-24

Vault # 6 and Valentine's Day Wednesday! 6pm Wednesday Open Gym! 

Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Cross Side To Side (16x)
Wall Squat with PVC Pipe (10x)
Hip Opener (30 sec each side)

Quick Strength today to focus on workout! 
Bear Complex 

Vault #6 
Every 4 Min for 24 Min 
(6 Rounds Total)
15 DB Push Press (40/25#)
10 Burpee Pull Ups 
200m Run 

*This all must be completed in 4 min. Make sure you can complete all 15 Push Press UNBROKEN! If you fail reduce the number of burpee pull ups to 7 reps. 
*Another scale option would be to add 1 Min rest between each round! 

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Friday 2-9-24

Open Gym Friday! 

Warm Ups:
Run 800m
Bike 10 Cal 
10 Burpees 
20 Sit Ups 

Time to lift or work on  your deadlifts!  Let's try some heavy sets of 5 ... maybe 5-5-5-5-5 especially if you missed Wednesday this week! 

Make up a workout you missed this week... Vault #5 was Monday! 
Or... Create your own workout! 
Have fun and get creative

Categories WOD