Monday, Feb 6

“What we really are matters more than what other people think of us.” - Jawaharlal Nehru

Strength 

Strict press 

50% / 3 

60% / 3 

70% / 3

80% / 4 x 3 

Pull-up 4 x 3 

Metcon

Amrap 8 

8 OHS 75/55

8 alternating SA devil press 50/35 

XT

Snatch 

50% / 2 

60% / 2 

70% / 2 

80% / 4 x 2 

Sunday, Feb 5

“What we have once enjoyed we can never lose. All that we love deeply becomes a part of us.”

- Helen Keller

Women's WOD 

“BFF” 

Run 400m, together at the beginning of each round

26-20-14-8

Synchronized Single Unders

Synchronized Air squats 

Synchronized Burpees

Saturday, Feb 4

“The weak can never forgive. Forgiveness is the attribute of the strong.” - Mahatma Gandhi

Rebuild

4 rounds 

GHD face down hold :30 

Lateral sled 50/50’ 

Landmine twist 8/8 

4 rounds 

Band hamstring 20 

Plate half moon 6 per side 

DB curls 10 

Community WOD 

3 rounds 

1:00 on 1:00 off 

Swings 

Single arm thrusters alternate hands every 5 reps 

Sit-ups 

Row calories

*Alternate minutes with a buddy, score is total combined reps of each person.

Friday, Feb 3

“Once you label me you negate me.” - Soren Kierkegaard

Strength 

Strict Press 

50% / 4 

60% / 4 

70% / 5 x 4 

Pull-up 5 x 4 

Metcon 

3 rounds for time: 

3 rope climbs 

15 box jumps 24 / 20

21/18 cal bike 

XT

Deadlift 

50% / 4 

60% / 4 

70% / 5 x 4 

Thursday, Feb 2

“It's not what you look at that matters, it's what you see.” - Henry David Thoreau

Rebuild

4 sets 

Band obliques 20/20 

Band face pull 20 

Sled push 100’ 

Metcon

10 rounds for time 

12 Wall balls 20 / 14

100’ Single arm suitcase carry 70/53 

Rebuild

4 sets 

D ball carry 100’

Cyclist squat 8 

Band front raise 20

Wednesday, Feb 1

“Mistakes are always forgivable, if one has the courage to admit them.” - Bruce Lee

Strength 

Front squat 

50% / 4 

60% / 4 

70% / 5 x 4 

Metcon

Amrap 18 

18 Toes to bar 

18 Deadlifts 185 / 115

18 Burpees 

18/14 cal Row

XT

C&J 

50% / 2

60% / 2

70% / 5 x 2 

Tuesday, Jan 31

“Originality is undetected plagiarism.” - William Inge

Rebuild

4 sets 

Banded abs 20  *pause in bottom

Roll DB tricep ext 8-12 

Double farmer carry 100’ *heavy 

Metcon

50/40 cal bike buy in

- Then -

4 rounds for time:

50 double unders

20m hand stand walk

- Then -

50/40 cal bike cash out

Rebuild

4 rounds 

Sled push 100’

Band pull apart 20  *pause at chest 

DB curl 12

Monday, Jan 30

“It takes courage to grow up and become who you really are.” - E.E. Cummings

Strength 

Strict Press 

50% / 4 

60% / 4 

70% / 5 x 4 

Pull-up 5 x 4 

Axle front rack walking lunge 3 x 12 ( for load )

Metcon

Tabata row for max meters 

*no rowing during rest intervals

*Goal is 1000/800m can anyone do it?

XT

Snatch 

50% / 2

60% / 2

70% / 5 x 2

Sunday, Jan 29

“I dated a guy who played bad guys in movies all the time, and I think he was just a bad guy.”

- Jennifer Coolidge

Women's WOD 

5 rounds 

400m Run

20 Swings 

15 Goblet Squats 

10 Push Presses 

All performed with one kettlebell, RX = 35lb

Saturday, Jan 28

“May you live all the days of your life.” - Jonathan Swift

Rebuild

4 sets 

Suitcase carry 100’

Ring Face pulls 8

Toe raise 15

4 sets

Calf raises 15

Kneeling fat bar curl 8

D ball carry 100

Community WOD 

For time: 

150 cal Row

150 Push-ups 

150 cal bike 

*30 minute time cap 

**one buddy does above while other buddy does: 

-hollow hold during row 

-superman hold during push-ups 

-squat hold during squat 

Friday, Jan 27

“What do you hang on the walls of your mind?” - Eve Arnold

Strength 

Strict press 

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Pull-up 4 x 3 

Metcon 

5 rounds for time: 

10 DB snatches ( heavy ) 

10 20m shuttle runs (200m) 

*20m shuttle = 10m out & back 

XT

Snatch 

55% / 2 

65% / 2 

75% / 2 

85% / 4 x 2 

Thursday, Jan 26

“Happiness and moral duty are inseparably connected. “ - George Washington

Rebuild

4 sets 

Half kneeling windmill 5/5 

Seated hamstring curl 10-15

*pause at peak contraction 

Curl to halo 5/5 

Metcon

Amrap 20: 

20 double unders 

20 air squats 

20 double unders 

20/15 cal bike

Rebuild

4 sets 

Crawl 50’ 

Sled push 100’ 

Cyclist squat 10 reps 

Wednesday, Jan 25

“Wherever there is a human being, there is an opportunity for a kindness.”-Lucius Annaeus Seneca

Front squats 

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Metcon

3 rounds for max reps 

Amrap 4

10 toes to bar 

10 box jumps 24”/20”

10 KB deadlifts 70s/53s 

Rest 2:00 

Deadlift

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Tuesday, Jan 24

“It is no measure of health to be well adjusted to a profoundly sick society.” - J. Krishnamurti

(This is a member suggested quote, send me ((Jacob)) your favorite quotes!)

Rebuild 

4 rounds

Seated barbell good morning 6 reps

Plate half moon 6 reps per side

Single leg v-up 6 reps per side

Metcon

10 rounds for time: 

1 Rope Climb

5 Burpees 

12/9 cal Row 

*20 minute time cap 

Rebuild 

Banded glute march  6-12 per side 

Ring hammer curl x 6-12 

Dumbbell plank pull through 6-12 per side 

Monday, Jan 23

“There are two ways to be fooled. One is to believe what isn’t true. The other is to refuse to accept what is true.” - Soren Kierkegaard

(This is a member suggested quote, send me ((Jacob)) your favorite quotes!)

Strength 

Strict press 

55% / 3 

65% / 3 

75% / 3 

85% / 4 x 3 

Pull-up 4 x 3 

Metcon

Amrap 10 

15/12 cal Bike 

10 Medball cleans

10 DB/KB jerks (heavy)

*5/5 on jerks 

XT

C&J 

55% / 2 

65% / 2 

75% / 2 

85% / 4 x 2 

Sunday, Jan 22

“Small minds discuss people. Average minds discuss events. Great minds discuss ideas.”

- Eleanor Roosevelt (This is a member suggested quote, send me ((Jacob)) your favorite quotes!)

“Victoria”

8 rounds for max reps:

2:00 work / 1:00 rest

5 KB squats

50’ carry

5 KB good mornings

50’ carry

5 KB cossack squats

Saturday, Jan 21

“Fine art is knowledge made visible.” Gustave Courbet

Rebuild 

4 rounds 

Pike L - sit lifts 8

Cuban Press 8 

Yates Row 8 

4 rounds 

Jefferson curl 4 

Candle stick roll up 4 

Suitcase carry 100’ 

Community WOD 

Amrap 8 

20 double unders 

20 SA push press 10 / 10

Rest 2 

Amrap 8 

1 Rope climb 

10 Goblet lunges 

Rest 2 

Amrap 8 

Bike 9/6 

9 burpees

*alternate movements with a buddy.

Friday, Jan 20

“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”

E. M. Forster

Strength 

Strict press 

55% / 4

65% / 4

75% / 5 sets of 4 reps

Pull-ups 

5 sets of 4 reps

Metcon 

Amrap 15

15 / 12 cal row 

10 wall balls 20/14 

5 deadlifts 205 / 155 

XT 

Deadlift

55% / 4

65% / 4

75% / 5 sets of 4 reps

Thursday, Jan 19

“The power to question is the basis of all human progress.” Indira Gandhi

Gym Happenings

New Class Schedule Starting THIS WEEK!

Adding: Tuesday 5:30am & 12:00pm

Dropping: Tuesday and Thursday 6:00am

Rebuild 

4 rounds 

handstand hold :30

hanging leg raise 5

Lateral step-up 6-12 each 

Metcon

5 rounds 1:00 each 

Ball Slams 20/10 

10m Goblet carry 70/53

10m Shuttle run  

1:00 rest 

*each movement will be performed for max reps during each minute.

Rebuild 

4 rounds 

GHD face down hold :30 

Ring y raise 8

Kneeling curl 8

Wednesday, Jan 18

“How many people here have telekenetic powers? Raise my hand.” - Emo Philips

Gym Happenings

New Class Schedule Starting THIS WEEK!

Adding: Tuesday 5:30am & 12:00pm

Dropping: Tuesday and Thursday 6:00am

Strength 

Front squat 
55% / 4

65% / 4

75% / 5 x 4 

Metcon

3 rounds for time:

50 double unders 

5 deadlifts 

5 hang cleans 

5 push jerks 

5 front squats 

135/95

XT 

C&J

2 / 55%

2 / 65%

5 x 2 / 75%