Wednesday, May 14 2026

Strength: 4 Sets

Deadlift x 3-5 reps @70-80%

Superset: 0:45 second Plank

Metcon; AMRAP 12

6 KB Swings 70/53

6 Toes to Bar

6 HSPU

*add 1 reps every 2 rounds

Tuesday, May 12 2026

Strength: 4 Sets

Push Press x 3 reps

*climbing

Superset: 5-7 Strict Pull-ups

Metcon: AMRAP 18

400m Run

30 Wall Balls 20/14

25 Push-ups

15 Pull-ups

Monday, May 11 2026

Metcon: 4 Sets

500m Row or 400m Run

3 Front Squat *climbing in weight

Rest 2 minutes

Strength: 3 Sets

10 Plate Hops

10 Single Leg KB Swings per side

20 Frog Pumps

Friday, May 8 2026

Strength: 4 Sets

Bench Press x 3 reps

Superset: 21’s

Metcon: AMRAP 16

5 Clean +Jerks 135/95

200m Run

10 Toes to Bar

200m Run

15 Wall Balls 20/14

200m Run

Thursday, May 7 2026

Strength: 4 Sets

Front Squat x 3 reps 70-75%

Metcon: AMRAP 5

6 Cal Bike

6 Box Jumps 24/20

6 Alt. DB Snatches 50/35

*add 1 rep each round

Rest 1 min

AMRAP 5

6 Ring Dips

6 Goblet Squats

6 Burpees

*add 1 rep each round

Wednesday, May 6 2026

Strength: 4 Sets

12 Alt. V-ups

12 Kneeling Roll-outs

12 Weighted Sit-ups

Metcon: 4RFT

300/400m Row/Ski

15 Toes to Bar

9 Hang Power Cleans 135/95

6 HSPU

Monday, May 4 2026

Strength: 4 Sets

Push Press x 6-8 reps

Superset: lateral Raises x 12-15 reps

Metcon: AMRAP 16

200m Run

10 Push Press 115/75

12 Pull-ups

14 Jumping Lunges

Thursday, April 30 2026

Strength: 6 Sets

Push Press x 6 reps @ 50% (deload week)

Superset: Single Leg Glute Bridge x -6-8 per side

Metcon: 3RFT

500m Row

25 American KB Swings 53/35

10 Wall Walks

Tuesday, April 28 2026

Mobility

Skill Work

Metcon: For Time

60 Box Jumps 24/20

400m Run

60 Push-ups

20 Ring Dips or 8/6 Muscle-ups

Monday, April 27 2026

Strength: 5 Sets

Back Squat

Set 1: 65% x 5 reps

Set 2: 75% x 5 reps

Set 3: 85% x 3-5 reps

Set 4: 90% x 2-3 reps

Set 5: 95% + x 1-2 reps

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 12 Front Rack Lunges

3) 10 Toes to Bar

At 12:00 , complete 2 Rounds For Time

12/9 Cal Bike

12 Front Rack Lunges

10 Toes to Bar

Friday, April 24 2026

Strength: 4 Sets

Bench Press x 3-4 reps

Superset: your choice

Metcon: For Time

15-12-9-6-3

Thrusters 95/65

Toes to Bar

Thursday, April 23 2026

Strength: 4 Sets

Deadlift x 3 reps @ 85% across

Superset: 30 second static hold on rings

Metcon: For Time 

500m Row/Ski or 400m Run

into…

8 Rounds

8 Burpees

8 Deadlifts 185/135

into…

500m Row/Ski or 400m Run

Wednesday, April 22 2026

Metcon: 0:00-12:00

EMOM 12

1) Nose to Wall Shoulder Taps x 20 reps

2) Weighted V-Ups x 10-12 reps

3) 6-8 Strict Pull-ups

12:00-33:00

EMOM 21

1) 10/7 Cal Bike

2) 10 Pull-ups

3) 10 Push Press 115/75

Strength: 6 Sets

Back Squat

Set 1: 65% x 5 reps

Set 2: 70% x 5 reps

Set 3: 75% x 5 reps

Set 4: 80% x 3 reps

Set 5: 85-90% x 2-3 reps

Set 6: 65% x Max reps

Metcon: 3RFT 

50 Double-unders

10 Power Cleans 135/95

50 Double-unders

10 Front Squats

Patriots’s Day Schedule 🇺🇸

In observance of Patriot’s Day, We will only have class at 4:15.

Hope to see many of you there!

Patriots’ Day schedule update 🇺🇸

All classes are canceled tomorrow. The gym will only be open from 4:15 PM onward.

See you then!

Friday, April 17 2026

Strength: 3 Sets

Barbell Row x 10-12 reps

into…

Glute Bridge DB Bench Press x 5 reps per side (10 per side )

Metcon: AMRAP 12

3 Ring Dips

6 Push-ups

9 American KB Swings 53/35

12 Cals

Thursday, April 16 2026

Strength: 3 Sets

Deadlift x 3 reps @ 75-80% of 3RM

Superset: Strict Pull-ups x 5-10 reps + 10 Reverse Snow Angels

Metcon: AMRAP 18

15/12 Cal Bike/Ski or 20/18 Cal Row

10 Deadlifts 275/185

15 Pull-ups

10 Burpees

Wednesday, April 15 2026

Strength: 4 Sets

Push Jerk x 2 reps @75-85%

Metcon: 4RFT

400m Run

10 Push Jerks 155/105

12 Box Jumps 24/20

Tuesday, April 14 2026

Strength: 6 Sets

Back Squat x 5 reps

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 80-85%

Set 6: 70% x Max reps

Metcon: 4RFT

20 KB Swings 53/35

15 Toes to Bar

40 Double-unders