Thursday 2-22-24

No More Rain! 

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

Skill:
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)
Then... 
Bear Crawl 200ft 🙂 

WOD:
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 

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

WOD:
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! 

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

Greyson

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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 

Skill:
DB Bench Press (heavy but work up)
10-10-8-8-8-8
In between sets 
3 Rounds 
2 Wall Walks 
10 Arnold Press 

WOD:
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 

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

Strength:
Power Cleans 
8-5-3-2-2-2

WOD:
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
(40/25#) 
Goal Time: 14-20 min 

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Friday 2-16-24

Friday Vibes! 

Warm Up:
Run 1 Mile 
Stretch and Foam Roll 

WOD:
OPEN GYM FRIDAY'S

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

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

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Thursday 2-15-24

The Weekend is coming! 

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

Skill:
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

WOD:
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)

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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 🙂 

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

WOD:
Strength Day or Conditioning 
Sumo Deadlifts 
5-5-5-5-5 

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

Conditioning:
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 

WOD:
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)
8-8-8-8-8

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

Split Jerks (from rack if there is room)
5-3-2-2-2

**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 

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

Strength:
Quick Strength today to focus on workout! 
Bear Complex 
2-2-1-1-1 

WOD:
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 

WOD:
OPEN GYM! 
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