Friday, April 14

“The world is a book, and those who do not travel read only a page.” - Saint Augustine

Strength 

Clean 

Heavy 3 

Metcon 

3 rounds 

Amrap 5  

5 strict pull-ups 

5 burpees to the bar

5 cleans 105/155 

Rest 1 minute 

XT

Front squat 

6x3 / 75% of clean 

*class strength do 6 x 3 / 75%

Thursday, April 13

“We are no longer happy so soon as we wish to be happier.” - Walter Savage Landor

Rebuild

3-4 sets of 3-6 reps 

KB ½ kneeling windmill 

KB ¼ get-ups 

KB bottoms up press 

Metcon

3 rounds for time: 

5 back ext. 

100’ D ball carry 

3 rounds for time: 

5 box jump 30/24 

10 candle sticks 

3 rounds for time: 

15 True push-ups 

1:00 L-sit 

*order doesn't matter 

*rest as needed between each 

Rebuild

Metcon but not for time. 

Wednesday, April 12

“All change is not growth, as all movement is not forward.” - Ellen Glasgow

Strength 

Snatch / Heavy 3 

*build-up suggestions 50,60,65,70,75,80%

Metcon

For Time:

100 double unders 

20 Snatches 75/115

20 Overhead squats 75/115

100 double unders 

XT

Overhead squats 

6x3 / 75% of snatch 

*for class strength do snatch 6x3 / 70-75% 

Tuesday, April 11

“The most effective way to do it, is to do it.” - Amelia Earhart

Rebuild

3-4 sets 8 each ( Tempo 31x1 )

8 Barbell hip thrusts 

8 Pendlay rows 

KB Goblet march 8 each leg 

Metcon

Amrap 20 

20/14 cal Row

20 Wall balls 14/20

Rebuild

3-4 sets 8 each ( Tempo 31x1 )

Cyclist squats 

DB curl

DB hex press

Monday, April 10

“One way to get the most out of life is to look upon it as an adventure.” - William Feather

Strength 

Push press - Heavy 3 

*Take about 5-6 sets to build up to a heavy set of 3.

Metcon

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls 55/75

10 push presses 55/75

XT

Snatch High pull 

6x3 / 75% of snatch 

*for class strength do 6x3 / 50-55% of jerk

Sunday, April 9

“Easter is meant to be a symbol of hope, renewal, and new life.” - Janine Di Giovanni

Women's WOD 

“Natalie”

12 min emom:

20 ball slams

20 weighted sit ups

3 min dance break

12 min emom:

15 burpees

15 box step ups

Saturday, April 8

“Housework can't kill you, but why take a chance?” - Phyllis Diller

Rebuild

3 sets of 8 

Tempo 31X1 

Alternating DB press 

Alternating DB bent over row 

Alternating DB SL RDL 

4 sets of 20 

Tricep push down 

Band oblique twists 

Band pull parts 

Band hammer curl 

Community WOD 

Amrap 30 

9/7 cal row 

6 push-ups 

3 power cleans 135/95 

*teams of 3

*alternate full rounds

Friday, April 7

“They always say time changes things, but you actually have to change them yourself.”

- Andy Warhol

Gym Happenings

Friday April 7 There will be no open gym after the 4:30pm class due to a private event at the gym, Thanks! See you Saturday for community WOD!

Strength 

Front squat - Heavy 3 

*percentage suggestions

3 reps each 53,63,73,83,93%

Metcon 

-Benchmark-

“Mai-Tai”

30-15 

Bar facing burpee 

Front squats 95/135 

XT

C&J

Heavy double 

55% / 2 

65% / 2

75% / 2 

85% / 2 

95% / 2

*perform first, front squat second 

Thursday, April 6

“There is always room at the top.” - Daniel Webster

Gym Happenings

Friday April 7 There will be no open gym after the 4:30pm class due to a private event at the gym, Thanks! See you Saturday for community WOD!

Rebuild

3-4 rounds 

Bottoms up KB carry 100’ 

KB windmill 6/6 

SL squat 6/6 

Metcon

Amrap 20 ( with a buddy )

Pole run

( While buddy does Dub KB OH hold )

300/200m row

( While buddy does dub KB front rack hold )

20/15 cal bike

( While buddy holds plank )

Rebuild

3 rounds 

Reverse plank with hip flexor march 5/5 

Double KB OH hold 0:30-1:00 

Double KB Front rack hold 0:30-1:00 

Plank pull throughs 5/5 

Wednesday, April 5

“If you're going through hell, keep going.” - Winston Churchill

Strength 

Bench & Deadlift 

Bar / 6

55% / 5 

65% / 3

75% / 2 

85% / 1 

95% / 1 

105% / 1 

Metcon

Tabata bike for max cals 

XT

none 

Tuesday, April 4

“The only sure weapon against bad ideas is better ideas.” - Alfred Whitney Griswold

Rebuild

3 sets of 8 

Tempo 31X1 

SA hollow floor press

Bird dog row 

Split squat 

Metcon

5 rounds for time: 

20 sit-ups 

100’ KB farmer carry 53/70s

400m run 

Rebuild

4  rounds 

10 pause SL v-ups 

100’ Kb farmer carry

100’ sled push  

Monday, April 3

“Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions, not outside.” - Marcus Aurelius

Strength 

Bench & Deadlift 

65% / 6 x 5 

Metcon

For Max reps each movement ( each movement is scored separate )

5 min row 

1 minute rest

4 min burpee box jumps 

1 minute rest

3 min bike 

1 minute rest

2 min ball slams 

1 minute reps

1 min double unders 

XT

Snatch 

Build to a heavy double 

55% / 2 

65% / 2

75% / 2 

85% / 2 

95% / 2

*If you’re doing XT start with this and do class strength after. 

Sunday, April 2

“Beautiful things don’t ask for attention.”

-James Thurber

Women's WOD 

“Alisha”

For time: 

Run 400m 

5 deadlifts 5 front squats 5 push presses 

300m row 

5 deadlifts 5 front squats 5 push presses 

Run 400m 

5 deadlifts 5 front squats 5 push presses 

300m row 

5 deadlifts 5 front squats 5 push presses 

Run 400m 

Saturday, April 1

“Tact is the ability to describe others as they see themselves.” - Abraham Lincoln

Rebuild

3-4 sets of 6-10 reps 

(Tempo 31x1)

Barbell hip thrust 

SA Bottoms up KB press 

Ring face pull 

3-4 sets of 8-12 reps 

Plank pull throughs 

Landmine twist 

Dead bug legs only 

Community WOD 

For time: 

4 rounds for time 

1k row 

40 toes to bar 

40 burpees 

40 DB snatches

*30 min cap 

Friday, March 31

“We have all the light we need, we just need to put it in practice.” - Albert Pike

Strength 

Bench & Deadlift 

Bar / 6 tempo 3111 

50% / 5

60% / 5

70% / 5

80% / 4,3,2,1

Metcon 

AMRAP 10

10 SA DB thrusters (5/5)

10 DB goblet reverse lunges (5/5)

*with a buddy: one does the above work, while the other accumulates max bike cals, then the switch after the above work is completed. Above work at the end must be equal between buddies, so finish your round even after the timer ends.

XT

Jerk 

55% / 2 

65% / 5 x 2 

Thursday, March 30

“Never put off till tomorrow what you can do the day after tomorrow.” - Mark Twain

Rebuild / Metcon

4 rounds ( 40 minutes )

1:00 on / :15 off

Wall walks 

Bar hang 

GHD face down hold

Jump rope 

Deck squat 

D ball cleans 

L sit hold

Ring false grip hold

Wednesday, March 29

“Of all possessions a friend is the most precious.” - Herodotus

Strength 

Bench

Bar / 6 tempo 3111 

55% / 5

65% / 3

75% / 2

85% / 5,3,2

Metcon

10 rounds for time: 

Row 100m 

Rest 1:30 

XT

Clean

55% / 2 

65% / 5 x 2 

Tuesday, March 28

“Painting from nature is not copying the object; it is realizing one's sensations.” - Paul Cezanne

Rebuild

3x8 each / tempo 31x1 

Hamstring lifts 

Tripod elbow row 

Kneeling curl to press

Metcon

4 rounds for time 

Run 400m 

40 air squats 

Rebuild

4 rounds 

100’ farmer carry 

8 cyclist squats 

*tempo 31x1

Monday, March 27

“I owe my solitude to other people.” - Alan Watts

Strength 

Deadlift 

Bar / 6 tempo 3x11

50% / 5

60% / 4

70% / 3

80% / 2

90% / 1 

Metcon

5 rounds for time

10 Ring dips 

10 hang snatch 55/75

10 box jumps 20/24

XT

Hang Snatch 

55% / 2 

65% / 5 x 2 

Sunday, March 25

“There's no point in saying anything but the truth.” - Amy Winehouse

Gym Happenings

TODAY!!!

Pelvic Floor Strength clinic on Sunday March 26 at 10:30am after the Women’s Workout 🏋🏻‍♀️

Women's WOD 

28 min Emom.

Min 1-14:

Odd min: 15 kb swings

Even min: 100 meter row 

Min 15-28

Odd min: 8 TTB

Even min: 10 cal bike