Friday, July 24 2020 

Arm Farm: 3 Sets 

10 Barbell Curls into 20 Banded Curls 

Into…

20 Barbell Skull Crushers 

Metcon: For Time 

150 Air Squats 

800m Run 

75 KB Swings 53/35

100 Air Squats 

600m Run 

50 KB Swings 

50 Air Squats 

400m Run 

25 KB Swings

Thursday, July 23 2020 

Please check the website for class updates. There is a chance of rain, if it is raining or thunderstorms we will be inside. We ONLY have 8 spaces so please make sure to sign up ahead of time. 

Core: 3 Sets 

30 DB Side Raises (15 per side) 

30 second side plank Right side 

15 Leg Raises 

30 second side plank Left side 

Metcon: DB DT

5RFT

12 Deadlifts 50/35

9 Hang Power Cleans 

6 Push Jerks 

Wednesday, July 22 2020 

Due to the weather our 6:30am will be inside only.

Strength: Front Squat/Back Squat

6 Sets of 6 reps climbing in weight

Metcon: EMOM 21

1) 15/12 Cal Bike/Ski or 18 Cal Row 

2) 200m Run 

3) 20 Jumping Lunges 

Tuesday, July 21 2020 

Metcon: EMOM 10 

2 Power Cleans + 2 Push Jerks 

*climbing in weight or one challenging weight the whole time 

Rest 3 minutes 

10 Minutes to get as far as possible….

1 Mile Run 

200 Double-unders 

Rest 3 minutes 

AMRAP 10 

10 High Pulls 95/65

10 HR Push-ups 

10 Bent Over Rows 

Saturday, July 18 2020

Tomorrow is going to be very hot so please remember to bring water and listen to your body during the workout. We want every to be safe.

SWEAT: 30 Rounds For Time

8 Cals

6 DB Lunges 50/35

4 Burpees

Friday, July 17 2020 

Morning classes: There is a chance we will be indoors due to the weather. We suggest signing up for indoor classes. We are only allowed 8 spaces inside. Thank you!

Metcon: For Time 

100 Cals 

800m Run or 80 Double unders 

60 Burpees 

40 Alt. DB Snatches 50/35

30 Alt. V-Ups 

20 Toe Touches 

10 Sit-ups

Thursday, July 16 2020

Due to limited attendance, we will be cancelling 5:30AM for the foreseeable future. Thank you!

Metcon: For Time 

50-40-30-20-10 

Front Squats 75/55

15 American KB Swings 

10-20-30-40-50

Push Press 

Wednesday, July 15 2020 

Strength: Kneeling DB Strict Press 

5 Sets of 5 reps 3131 Tempo 

Superset with…

12-15 Lateral Raises 

Into..

12-15 Front Raises 

Metcon: AMRAP 15 

5 Devil Press 50/35

15 DB Deadlifts 

20 Double-unders

Tuesday, July 14 2020 

Metcon: 0:00-15 Build up to a heavy Clean + Jerk Complex

1 Clean Pull + 2 Clean & Jerk climbing 

Rest 5 minutes 

20:00-40:00 AMRAP 20 

25/18 Cal Bike/Ski or 30 Cal Row 

30 Push Jerks 135/95 

400m Run 

Saturday, July 11 2020

We plan to host class outside but depending on the weather class may be moved inside!

SWEAT: For Time

1 Mile Run

30 Alt. DB Snatches 50/35

30 Sit-Ups (Toes to Bar)

30 Push-ups

30 Goblet Squats

30 DB Push Press

100 Double-unders

30 DB Push Press

30 Goblet Squats

30 Push-ups

30 Sit-Ups

30 Alt. DB Snatches 50/35

1 Mile Run

Friday, July 10 2020

Metcon: AMRAP 30

400m Run

50 Single Arm DB Floor Press 50/35

50 Lunges

50 DB Rows

Thursday, July 9 2020

Strength: DB Romanian Deadlift

5 Sets of 10 reps

Metcon: 10 RFT

10/7 Cal Bike/Ski (No Rowers)

15 Russian Swings 70/53

Wednesday, July 8 2020 

Metcon: For Time 

50-40-30-20-10

DB Goblet Squat 50/35

Sit-Ups

Up-Downs

Tuesday, July 7 2020 

Strength: Clean + Jerk

5 Sets of 2 reps climbing 

Metcon: 5RFT

10/7 Cal Bike/Ski or 15/12 Row 

8 Clean + Jerks 95/65

400m Run

Monday, July 6 2020 

No 5:30am due to no attendance. 

Strength: Front Squat 

5 Sets of 5 Reps 

Metcon: AMRAP 15 

30 Double-unders 

10 Back Squats 135/95

Friday, July 3 2020 

Metcon: For Time

800m Run Buy-In

5 Rounds 

10 Single  Arm KB Push Press 53/35

15 Russian KB Swings 53/35 ADV: 70/53

10 Single Arm KB Press 

800m Run Buy-Out

Thursday, July 2 2020

Strength: 3 Sets 

20 Floor Press 

20 DB Rows (10 per side) 

Metcon: AMRAP 20 

10/7 Cal Bike or Ski 

10 Alt. V-Ups 

3 Power Cleans 185/125

Wednesday, July 1 2020 

Holiday Schedule: 

Friday, July 3: 6:30am, 7:30am, 8:30am 

Saturday, July 4: 8:00am, 9:00am 

Sunday, July 5 2020: Closed

Core: 3 Sets 

30 Sit-ups 

30 Heel Touches 

30 Toe Touches 

Metcon: EMOM 16 

1) 10 Single Arm DB Thrusters Right Arm 50/35

2) 10 Single Arm DB Thrusters Left Arm

3) Max Sit-ups 

4) Rest 

Home Workout: 

0:00-7:00

7 minutes of Burpees

7:00-14:00

200 Air Squats 

14:00-21:00

150 Sit-ups 

Tuesday, June 30 2020 

Holiday Schedule: 

Friday, July 3: 6:30am, 7:30am, 8:30am 

Saturday, July 4: 8:00am, 9:00am 

Sunday, July 5 2020: Closed 

Strength: DB Strict Press 

5 Sets of 5 reps 

Superset with 

15 Lateral Raises with plates 

Metcon: AMRAP 5

10 HR Push-ups 

10 “A” Squats 

Rest 1 minute

AMRAP 5

10 Burpees

10 KB Swings 53/35 

Rest 1 minute

AMRAP 5

10 HR Push-ups 

10 “A” Squats 

Rest 1 minute

AMRAP 5

10 Burpees

10 KB Swings 53/35 

Rest 1 minute

AMRAP 5

10 HR Push-ups 

10 “A” Squats 

Home Workout: AMRAP 30 

30 Push-ups 

30 Pike Push-ups 

30 Toe Touches 

30 Jump Squats

Monday, June 29 2020

Please check our website for class cancelations due to the weather. We will be posting a home workout. 

Strength: 4 Sets

Single Leg DB Deadlift x 8 reps per side 

Into....

Single Leg DB Split Squats x 8 per side

Into....

Lateral Lunges x 16 reps

Metcon: AMRAP 15 

30 Double-unders 

12 DB Push Press 50/35

12 DB Goblet Squats 

12 DB Lunges 

Home Workout: EMOM 18

1. 12 Burpees

2. 30 Sit-ups

3. 30 Air Squats