Our Workouts

View Past & Present workouts

MARCH 2 2024

Partner WOD
30 MIN AMRAP

Partner A
12 Box Overs
12 Toes To Bar
12 Wall Balls
12 Sit Ups

Partner B 
Max Distance Bike Erg

Alternate when Parnter A complete round

Score is total rounds + Distance on Bike Erg

MARCH 1 2024

CROSSFIT OPEN 24.1

For time:

21 dumbbell snatches, arm 1 (50lb/35lb)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

FEBRUARY 29 2024

4 Rounds
1 Min Max Effort
1- Double Unders
2 – Heavy Medball Slams
3 – Plank Hold
4 – 100 Ft Suitcase Carry (Single KB 70/53)
5 – Rest

FEBRUARY 28 2024

5 Rounds
200 M Run
15 Shoulder to Overhead 115/75
15 Push Ups
15/12 Cal Assault Bike
10 Pistols

FEBRUARY 27 2024

STRENGTH

Alternate

Pendlay Row

4 x 5

L- Sit

4 x 30 Sec

Accumulate 30 Sec L – Sit*

*Scale with a tuck. Timer stops
when you break.

METCON

For Time*

3 Rounds
30 DB Hang Power Snatch 50/35
20 Burpees
10 Toes to Bar

*1 Muscle Up EMOM

ACCESSORY WORK

3 Rounds NFT

15 Ring Face Pulls
15 DB Hammer Curls
15 GHD Sit Ups

FEBRUARY 26 2024

12 Min AMRAPAscending Ladder1-2-3-4-5…Front Squat 95/65Box Overs Rest 2 Min 50-40-30-20-10Air SquatsRusstian KB Swings 53/35Double Unders 

FEBRUARY 24 2024

Partner WOD

8 Rounds

Partner A
2 Rounds
6 Single Arm Devil Press 50/35
8 Toes To Bar
30 Double Unders

Partner B
400 M Run

Alternate when both partners have finished

FEBRUARY 23 2024

STRENGTH

Back Squat

Work up to a heavy set of 2 Then

10 Min Every Other Min (5 Working Sets)
2 x Back Squats

METCON

“”Cindy””
20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats

FEBRUARY 22 2023

Each For Time

3 Rounds
1000 m Bike Erg
100 Double Unders

Rest 2 Min

4 Rounds
250 M Row
25 Russian KB Swing 53/35

Rest 2 Min

2 Rounds
30/24 Cal Assault Bike
20 Box Overs

FEBRUARY 21 2024

STRENGTH

Push Press

Work Up to A Heavy Set of 3 then

5 x 3 resting 2 min between sets

METCON

3 Rounds
1 Min Max Effort at Each Station
1 – Ski Erg Cal
2 – Dips
3 – Sit Ups
4 – Thruster 95/65
5 – Rest

FEBRUARY 20 2024

28 Min AMRAP
2 Power Cleans 185/135
4 Burpees over Barbbell
6 Deadlifts 185/135
8 Pull Ups
100 Ft KB Farmer Carry 70/53

FEBRUARY 19 2024

“Blake”

4 Rounds
100 ft Walking OH Lunge 45/25
30 Box Jumps 24/20
20 Wallballs
10 HSPU

FEBRUARY 17 2024

26 Min AMRAP
Partner WOD
1-2-3-4-5-6-7….
Hang Power Snatch 135/95
Wall Walk
C2B Pull Up
Cal Ski Erg

One partner working at a time

FEBRUARY 16 2024

3 Rounds

20 Single Arm DB Shoulder to Overhead (10 Each arm) 50/35
20 DB Step Ups (10 Each Leg on 20 in box) 50/35
15 OH Plate Sit ups 25/15
15 Dips
10 Burpees
10 Pistols

FEBRUARY 15 2024

STRENGTH

Work up to a weight then complete 4 working sets
Supersetting between rows and pull ups.

Barbell Bent Over Row
4 x 12

Weighted Pull Ups
4x 6

METCON

30-20-10

Russian KB Swing 53/35
Box Overs
Double Unders

FEBRUARY 14 2024

Happy Valentines Day!!
Partner WOD

140 Lunges
140 Push Ups
140 Sit Ups
140 Air Squats
140 Shoulder to Overhead 55/45
140 Cal Row

*Partition However You Desire 

9:00 AM and 6:30 PM Classes added Just for Today!!

Bring a friend, partner, lover for free to the class!!!

FEBRUARY 13 2024

STRENGTH

15 Min To Establish Heavy
Hang Power Clean + Power Clean

METCON

4 Rounds
200 M Run
12 Deadlifts 225/185
10 Pull Ups
8 Box Jumps

FEBRUARY 12 2024

100 Double Unders
75 Wallballs
50 Cal Row/Bike
25 Burpees 
50 Sit Ups
75 Med Ball Squats 
100 Double Unders

FEBRUARY 10 2024

PARTNER WOD
2 Rounds For Time
60 Thrusters 95/65
50 C2B Pull Ups
40 Power Snatches 95/65
30 Burpee Box Jump Overs

FEBRUARY 9 2024

STRENGTH

Bench Press

Work up to a Heavy set of 5 then

4 x 5

METCON

5 Rounds Each For Time
250 M Row
20 Single DB Shoulder to Overhead 50/35 (10 Each arm)
15 Jumping Squats
10 Push Ups

FEBRUARY 8 2024

25 Min EMOM 
Min 1 – Bike Erg Cal
Min 2 – Heavy Ball Slams
Min 3 – 50 Ft Shuttle Run
Min 4 – Single DB Weighted Sit Up 35/20
Min 5 – Rest 

Max effort at each station

FEBRUARY 7 2024

STRENGTH

Front Squat

15 Min to Establish 6 Rep Max

METCON

9 Min AMRAP
1-2-3-4-5…
Wall Walks
Power Cleans 155/105
Front Squats 155/105

FEBRUARY 6 2024

5 Rounds
30 Double
10/8 Cal Ski Erg
20 Push Ups
20 Alt Single DB Hang Snatch 50/35

OPTIONAL ACCESSORY WORK

Alternate
Straight Bar Dips 3 x 12
DB Overhead Tricep Extension 3 x 20

FEBRUARY 5, 2024

STRENGTH

Deadlift 

15 Min To Establish 3 Rep Max

METCON

16 Min AMRAP*
Ascending Ladder
2,4,6,8,10,12…
Box Overs
Burpees
T2B

*2 Bar Muscle Ups EMOM

FEBRUARY 3 2024

Partner WOD

Accumulate 10 Min Plank
Partner A | Plank
Partner B | AMRAP
4 Strict HSPU
24 Double Unders

*Must switch when Partner A breaks from plank

Then right into

8,000 lbs Ground To Overhead
8,000 lbs Squat
*You pick the weight.
Must be the same weight for both.
Can be Front, Back or Overhead Squat

One partner working at a time

FEBRUARY 2 2024

12 Rounds

20 Lunges
12 Double KB Deadlifts 70/53
8 Toes To Bar
10/8 Ski Erg Cal

FEBRUARY 1 2024

STRENGTH

Split Jerk

15 Min To Esablish 2 Rep Max

METCON

16 Min AMRAP*

6 Box Overs
12 Shoulder to Overhead 95/65

*8 Push Ups On the Min Every Min

JANUARY 31 2024

30-20-10
Burpees
Chest to Bar Pull Ups
DB Snatch 50/35

Rest 2 Min

“”Annie””
50-40-30-20-10
Sit Ups
Double Unders

JANUARY 30 2024

STRENGTH

Overhead Squat

15 Min To Establish 5 Rep Max

METCON

5 Rounds
50 Ft Handstand Walk*
5 Cleans 225/155

*Scale HS Walk with 5 Wallwalks
100 ft bear crawl

JANUARY 29 2024

“Fight Gone Bad”

3 Rounds
1 minute Wall Ball Shots 20/14
1 minute Sumo Deadlift High-Pulls 75/55 lb
1 minute Box Jumps 20 in
1 minute Push Press 75/55 lb
1 minute Row calories
1 minute Rest

Max effort with each movement

JANUARY 27 2024

PARTNER WOD

30 MIN AMRAP

20 Deadlifts 225/165
30 Cal Assault Bike 
40 C2B Pull Ups
50 Snatches 95/65
60 Box Overs

*800 M Run together at 15 Min Mark

One Partner Working at a Time

JANUARY 26 2024

STRENGTH

15 Min To Estalish Heavy

2 Shoulder Press + 4 Push Press

METCON

10 Min AMRAP

Max Dips*

1 Wallwalk
10 Ball Slams 50/45
20 Sit Ups

Each Time You Break

JANUARY 25 2024

4 Rounds 

Each For Time

20/16 Cal Ski Erg
20 Wallballs
10 Toes To Bar

Rest 2 Min between Rounds 

Rest 4 Min Then 

3 Rounds 

Each For Time

500 M Row
40 Russian KB Swings 53/35
20 Goblet Squats 53/35

Rest 2 Min Between Rounds 

JANUARY 24 2024

STRENGTH

20 Min To Establish Heavy

2 Hang Power Clean + 1 Clean

METCON

14 Min AMRAP
2 Power Cleans 205/155
4 Burpee Pull Ups
30 Double Unders 

JANUARY 23 2024

8 Rounds 

8 DB Shoulder To Overhead 50/35
200 DB Ft Farmer Carry 50/35
16 Push Ups
8 Box Jumps 24/20

JANUARY 22 2024

STRENGTH

Pause Back Squat

Work up to a heavy set of 3 then

10 Min Every Other Min

3 Back Squats with 3 Second Pause in Bottom

METCON

For Time
100 Double Unders
80 Lunges 
60 Sit Ups
40 Air Squats
20 Muscle Ups

JANUARY 20 2024

Partner WOD

30 Min Running Clock

20 Rounds 

5 Thrusters 135/95
10/8 Cal Assault Bike
15 Sit Ups

Partner A: Working
Partner B: Rest

With Remaining Time

Establish 3 Rep Partner Deadlift 

JANUARY 19 2024

Filthy Fifty

50 Box Jumps 
50 Jumping Pull-Ups
50 Kettlebell Swings 53/35
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

JANUARY 18 2024

STRENGTH

20 Min | Every other Min (10 total)

3 Position Power Snatch

Floor – Hang – High Hang

Add Weight Each Lift

METCON

12 MIN AMRAP
Ascending Ladder 2,4,6,8…
Ski Erg Cal
DB Hang Power Snatch 50/35

JANUARY 17 2024

5 Rounds Each For Time

250 M Row
10 Medball Slams (45/20)
15 Medball Squats (45/20)
20 Medball Lunges (45/20)
15 Toes To Bar

Rest 2 Min

JANUARY 16 2024

STRENGTH

Bench Press

Work up to a heavy set of 8 then

4 x 8

Rest 2 min Between Sets

METCON

10-9-8-7-6-5-4-3-2-1
Box Overs
Push Press 95/65
Dips

JANUARY 15 2024

HOLIDAY SCHEDULE

8:00 AND 9:00 AM ONLY

27 MIN AMRAP

10 HANG POWER CLEANS*
10 FRONT SQUATS*
10 BAR FACING BURPEES
10 PULL UPS

*BARBELL WEIGHT
0:00 – 9:00 95/65
9:00 -18:00 135/95
18:00 – 27:00 155/115

JANUARY 13 2024

“Partner WOD

For Time
75 HSPU
100 Box Jumps
150 Sit Ups
200 Push Ups
2000 M Row

*Partition as Desired | One Partner working at a time

JANUARY 12 2024

15 Min AMRAP

10 Deadlifts 225/155
50 Ft R-arm OH Lunge 50/35
50 Ft L – Arm OH Lunge 50/35

Rest 3 Min

12 Min AMRAP

3 Muscle Ups
30 Air Squats
60 Double Unders

JANUARY 11 2024

STRENGTH

Shoulder Press

Build Up to a Heavy set of 5 then

8 Min Every Other Min 5 Shoulder Press

METCON

“Grettel”

10 Rounds
3 Ground to Overhead 135/95
3 Burpees Over the Bar

JANUARY 10 2024

4 Rounds
20 Box Overs
30 Pull Ups
40 Sit Ups
50 Russian KB Swings 53/35

JANUARY 9 2024

“STRENGTH

Front Squat

Build up to a heavy set of 2 then

10 Min EMOM 2 Front Squats

METCON

4 Rounds Each For Time

250 M Row
10 Pistols
10 Ring Dips

Rest 2 min After Each Round

JANUARY 8 2024

25 Min AMRAP

15 Toes to Bar
15/12 Ski Erg Cal
15 Double DB Hang Power Clean + Press 50/35
200 FT Farmer Carry
50 Double Unders

JANUARY 6 2023

“Zachary Tellier”

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

JANUARY 5 2023

STRENGTH

Deadlift

15 Min To Establish 5 Rep Max

*Compare to weight lifted 11/21/2023

METCON

4 Rounds
Min 1 – 5 Bar Muscle Ups
Min 2 – 40 Double Unders
Min 3 – 10 Power Cleans 155/115
Min 4 – 10/8 Cal Ski Erg
Min 5 – Rest

JANUARY 4 2023

1000 M row
5 Rounds
10 Wall Balls
10 Med Ball Sit Ups
5 Burpees Over MedBall

Rest 2 Min

2000 M Bike Erg
5 Rounds
10 Ring Dips
20 Lunges
30 Medball Russian Twists

JANUARY 3 2023

STRENGTH

Hang Power Snatch

20 Min to Establish 3 Rep Max

METCON

10-8-6-4-2
Hang Power Snatch 115/75
Strict Pull Ups
Box Jumps

JANUARY 2 2024

26 Min AMRAP

6 Front Squat 95/65
6 Push Press 95/65
6 Back Squats 95/65
12 Push Ups
40 Double Unders

JANUARY 1 2024

HAPPY NEW YEAR!!!

NO CLASSES TODAY

REGULAR SCHEDULE RESUMES TOMORROW

DECEMBER 30 2023

PARTNER WOD

For Time
You Go I Go

2 Rounds

60 Hang Power Snatch 95/65
30 Burpees
100 Push Ups
100 RKB 53/35
200 Double Unders
400 M Farmer Carry 53/35

– REMINDER GYM CLOSED JAN 1 2024 –

DECEMBER 29 2023

STRENGTH

Work Up To a Heavy Weight then
3 Working Sets

3 x 12 DB Goblet Squat

3 x 20 Weighted DB Lunge (10 Each Leg)

METCON

21-15-9
Bike Erg Cal
Thruster 95/65

DECEMBER 28 2023

4 Rounds
250 M Row
5 Deadlifts 245/185
10 Box Overs
15 Sit ups

Rest 2 Min

4 Rounds
8 Pull Ups
8 Power Cleans 135/95

DECEMBER 27 2023

STRENGTH

Push Jerk

15 Min To Establish 6 Rep Max

METCON

12 Rounds
2 HSPU
4 Push Ups
6 Double DB Hang Power Snatch 50/35

DECEMBER 25 2023

GYM CLOSED

WE’LL BE OPEN THE 26TH AND JUST THE PM CLASSES

MERRY CHRISTMAS TO OUR AMAZING CFUV FAMILY!!!

DECEMBER 23 2023

– 8:00 AND 9:00 AM CLASSES –

NO WEIGHTLIFTING

12 DAYS OF CHRISTMAS WOD!!
1 – Deadlift 275/185
2 – Muscle Ups
3 – Handstand Push Ups
4 – DB Power Snatch 50/35
5 – Box Jumps
6 – Pull Ups
7 – Ring Dips
8 – Single DB Thruster 50/35
9 – Toes to Bar
10 – Lunges with Single DB 50/35
11 – Push Ups
12 – Burpees 

REP SCHEME IS LIKE THE SONG

1, 2, 1, 3, 2, 1, 4, 3, 2, 1, 5, 4, 3, 2, 1, 6…..

8:00 AND 9:00 AM CLASSES

CLOSED MONDAY DECEMBER 25TH

PM CLASSES ONLY ON THE 26TH

DECEMBER 22 2023

-HOLIDAY SCHEDULE-

SATURDAY DECEMBER 23 THERE WILL BE A 8:00 AM AND 9:00 AM CROSSFIT CLASS

*NO WEIGHTLIFTING

IT’LL BE THE 12 DAYS OF CHRISTMAS WOD!!

NO CLASSES MONDAY DECEMBER 25TH

PM CLASSES ONLY DECEMBER 26 | NO AM CLASSES

——————

25 Min AMRAP
250 M Row
25 Sit ups
25 Russian KB Swings 

*100 Double Unders at 
0:00
5:00
10:00
15:00
20:00

DECEMBER 21 2021

STRENGTH

Bench Press
Work up to a heavy set of 8 then

3 x 8

METCON

8 Rounds
2 Wall Walks
8 Dips
2 Ground to Overhead 155/115

DECEMBER 20 2023

10-9-8-7-6-5-4-3-2-1
Cal Ski Erg
Chest To Bar Pull Ups
Burpees
Toes To Bar

DECEMBER 19 2023

STRENGTH

Front Squat

Work Up to a Heavy Set of 6 then

3 x 6

Resting 2-3 min between sets

METCON

4 Rounds
20 Heavy Med Ball Lunges
10 Heavy Medball Slams

DECEMBER 18 2023

14 Min AMRAP *

4 Hang Power Cleans 95/65
8 Push Press 95/65
32 Double Unders

*2000 M Air Bike Buy In

Rest 2 Min

14 Min AMRAP*
4 Hang Power Snatch 95/65
8 Push Ups
16 Sit Ups

*400 M Run at 0:00 and 7:00

DECEMBER 16 2023

Partner WOD

2 Rounds

45 Burpees
45 Box Jumps
200 M Plate Carry
45 Toes To Bar
45 Heavy Slam Ball Ground To Shoulder
200 M Plate Carry

Partner A: Working
Partner B: Holding Plate 45/25
*Runs Done Together with Plate

DECEMBER 15 2023

“Holleyman”

30 Rounds
5 Wall Balls
3 Handstand Push Ups
1 Power Clean 225/155

DECEMBER 14 2023

25 Min AMRAP

500 M Row
30 Double Unders
20 Russian KB Swings 53/35
30 Double Unders
20 Box Overs
30 Double Unders
20 Russian KB Swings 53/35

DECEMBER 13 2023

STRENGTH

Deadlift

20 Min To Establish 3 Rep Max

METCON

30-20-10
Pull Ups
Hang Power Snatch 45/35
Cals Assault Bike

DECEMBER 12 2023

24 Min AMRAP
20 Med Ball Lunges
4 Burpees Over Medball
20 Med Ball Squats
4 Burpees Over Medball
200 ft Overhead Medball Carry
4 Burpees Over Medball

DECEMBER 11 2023

STRENGTH

Shoulder Press

Work To A Heavy Set of 10 then Superset
Resting 2-3 min Between Sets

4 x 10

4 x 15 DB Lateral Raises

METCON

4 Rounds
10/8 Cal Ski Erg
20 Push Ups
30 Sit Ups
1 Min Rest

DECEMBER 9 2023

25 Min AMRAP

60 Hang Power Cleans 95/65
120 Double Unders
60 Wall Balls
120 Double Unders
60 Box Jumps
120 Double Unders 

*One Partner Working at a time

DECEMBER 8 2023

4 Rounds

Every Min on The Min

Min 1: 10 Strict Pull ups
Min 2: 25 Sit Ups
Min 3: 10 Deadlifts 225/155
Min 4: 250 M Row
Min 5: Rest

DECEMBER 7 2023

STRENGTH

Bench Press

5 X 3

METCON

Ascending Ladder

Handstand Push Ups*
Power Clean 95/65**
Overhead Squat 95/65**

1-2-3-4-5-6-7-8-9-10*

2-4-6-8-10-12-14-16-18-20**

DECEMBER 6 2023

4 Rounds 
Each For Time

30 Russian KB Swings 53/35
100 ft KB Suitcase Carry R
10 Burpee Pull Ups
100 ft KB Suitcase Carry L

Rest 2 Min

DECEMBER 5 2023

STRENGTH

Back Squat 
15 Min to Establish 5 Rep Max

METCON

4 Rounds 
15 Assault Bike Cal
30 Air Squats

DECEMBER 4 2023

30 Min AMRAP

30 Double Unders
25 Ring Rows
20 Push Ups
15 T2B
10 Box Overs

DECEMBER 2 2023

Partner WOD

10,000 Bike Erg
20 Rounds 
5 Cleans 135/95
10 Pull Ups
20 Sit Ups
40 Double Unders

Partner A: Bike Erg
Partner B: Working on Rounds

*Partition as desired 

DECEMBER 1 2023

STRENGTH

Push Press
15 Min To Establish 5 Rep Max

METCON

20 Min
Every 5 Min Complete
250 M Row 
20 DB Snatches 50/35
10 HSPU

NOVEMBER 30 2023

25 Min AMRAP

5 Burpees
10 Box Jumps
15 Plate Sit Ups 25/15
20 Russian KB Swings 53/35

NOVEMBER 29 2023

STRENGTH

Power Clean

20 Min To Establish 3 Rep Max

METCON

4 Rounds 
1 Min Max Effort at Each Station
1 – Heavy Slam Ball Ground to Shoulder 
2 – Chest To Bar Pull Ups
3 – 50 Ft Heavy Slam Ball Carry*
4 – Rest 

*Carry can’t be on shoulder 

NOVEMBER 28 2023

1000 M Row
50 Shoulder Press 95/65
100 Double Unders
1000 M Row
50 Dips
100 Double Unders 
1000 M Row
50 Push Ups
100 Double Unders 

NOVEMBER 27 2023

STRENGTH

Front Squat
15 Min To Establish 5 Rep Max

METCON

18 Min AMRAP
10/8 Cal Ski Erg
10 Wallballs 
10 Knees to Elbow

NOVEMBER 25 2023

PARTNER WOD
50 Burpee Pull Ups
50 Ground To Overhead 135/95
50 Box Overs
50 Toes to Ring
50 Cal Assault Bike

NOVEMBER 24 2023

STRENGTH

Bench Press
Work Up To a Heavy Set of 5 then
5×5 at the same weight

METCON
2 Rounds
1000 M Bike Erg
100 Ft Farmer Carry 53/35
2000 M Row
200 Ft Farmer Carry 53/35

NOVEMBER 23 2023

!!THANKSGIVING SCHEDULE UPDATE!!

8:00 AND 9:00 AM ONLY

EARN YOUR TURKEY WOD

100 Sit Ups
100 DB Hang Power Snatch 50/35
100 Lunges 
100 Pull Ups
100 V-Ups
100 Hang Power Cleans 95/65
100 Box Jumps
100 Shoulder to Overhead 95/65
100 Russian KB Swings 53/35
100 Air Squats

*Partition As Desired 

**NO, THIS IS NOT A PARTNER WOD

***WOD IS ADJUSTABLE TO ANY FITNESS LEVEL + OPTION TO MAKE IT A PARTNER WOD!

NOVEMBER 22 2023

– REMINDER – THANKSGIVING DAY WILL JUST BE 9:00 AM – BRING A FRIEND!!! –

IT’S GONNA BE NASTY….

YOU’RE WELCOME.

4 Rounds
Each For Time
250 M Row
2 x 50 FT Shuttle Run
50 Double Unders

NOVEMBER 21 2023

STRENGTH

Deadlift
20 Min To Establish 5 Rep Max

METCON
75 Ring Rows For Time
*5 Burpees Every Min on the Min
**Start workout with 5 Burpees

NOVEMBER 20 2023

NEW SCHEDULE STARTS TODAY

24 Min AMRAP
Ascending Ladder
2,2,2,2,4,4,4,4,6,6,6,6…
Wall Balls
Push Ups
Toes To Bar
Ski Erg Cal

– POWR HOUR CLASS AT 8:00 AM –

– THANKSGIVING WE’LL HAVE A 9:00 AM EARN YOUR TURKEY CLASS –

– MENTALLY BE PREPARED –

NOVEMBER 18 2023

Partner WOD 
For Time

3 Rounds 
400 M Run*
40 Deadlifts 225/155

*Run Done Together

3 Rounds
1000 M Row*
30 Burpee Box Jumps

*Swap Out Partners on row as desired

NOVEMBER 17 2023

STRENGTH

Push Jerk

15 Min to Find 1 Rep Max

METCON

“”Cindy””

20 Min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

NEW SCHEDULE + NEW CLASS

– STARTING MONDAY NOVEMBER 20, 2023 –

MONDAY – FRIDAY

6:00 AM CROSSFIT

7:00 AM CROSSFIT

8:00 AM CROSSFIT

—-

4:30 PM CROSSFIT

5:30 PM CROSSFIT

SATURDAY

8:00 AM WEIGHTLIFTING/OPEN GYM

9:00 CROSSFIT

SPECIALITY CLASSES

WEIGHTLIFTING

5:30 PM ON WEDNESDAY

8:00 AM ON SATURDAY

POWR HOUR

MON | WED | FRIDAY

8:00 AM

THIS IS A HIGH INTENSITY INTERVAL CLASS THAT WILL RUN AT THE SAME TIME AS THE 8:00 CROSSFIT CLASS AND WE WILL HAVE TWO COACHES. ONE FOR CROSSFIT AND ANOTHER FOR THE POWR HOUR CLASS.

NOVEMBER 15 2023

STRENGTH

Weighted Walking Lunge

15 Min To Find Heavy set of 8

METCON

21-15-9
Wallballs
Ski Erg Cal

Rest 3 Min

21-15-9
Goblet Squat 50/35
Bike Erg Cal

NOVEMBER 14 2023

10 Rounds
2 Muscle Ups
4 Burpees
6 Power Clean and Jerks 115/75
8 Push Ups
10 Sit Ups

NOVEMBER 13 2023

30 Min AMRAP

40 Double Unders
30 FT Handstand Walk
20 Russian KB Swings 53/35
10 Box Overs

*1000 M Row at
0:00
10:00
20:00

**Substitute 50 ft Bear Crawl for Handstand Walk

NOVEMBER 11 2023

For Time

Partner “”Karen””
150 Wallballs
+
Partner “”Nancy””
5 Rounds
400 M Run
15 Overhead Squats (95/65)

*One person working at a time.
Runs are done together

NOVEMBER 10 2023

VETERANS DAY HERO WOD

“Bradshaw”

10 Rounds

3 HSPU
6 Deadlifts 225/155
12 Pull Ups
24 Double Unders

NOVEMBER 9 2023

STRENGTH

Front Squat

15 Min To Establish 3 Rep Max

METCON

15 Min AMRAP
200 Ft Single DB Lunge 50/35
10 Burpees
20 Single DB Goblet Squat 50/35
10 Burpees

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