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Thursday, January 8 2025

Strength: 5 Sets

Bench Press x 5 reps

Metcon:

For time AND gains:

10-8-6-4-2 reps of:

Handstand Push-Ups (strict or kipping)

Strict Pull-Ups

Rest exactly 60 seconds, then…

10-8-6-4-2 reps of:

Ring Dip

Strict Pull-Ups

Rest exactly 60 seconds, then…

10-8-6-4-2 reps of:

Dumbbell Bench Press (50-70/35-50lbs)

Strict Pull-Ups

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Tuesday, January 6 2026

Important Notice: Our heat is currently not working at the gym. We’re actively working on it (the part has been ordered) and are hoping to have it fixed later today (Tuesday, January 6th). Please dress appropriately for your workout. Also, all members must have a clean pair of shoes to change into for class.

We apologize for the inconvenience and appreciate your understanding!!!!

Metcon: AMRAP 10

12 Wall Balls 20/14

12 Burpees

12 KB Swings 53/35

Into…

15 minutes….

Back Squat x 3-5 reps

Build to a heavy set of 3-5 reps 80-85%

Into…

AMRAP 10

200/150m Row/Ski

20 Push-ups

20 Goblet Lunges

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Tuesday, January 6 2026

Important Notice: Our heat is currently not working at the gym. We’re actively working on it (the part has been ordered) and are hoping to have it fixed later today (Tuesday, January 6th). Please dress appropriately for your workout. Also, all members must have a clean pair of shoes to change into for class.

We apologize for the inconvenience and appreciate your understanding!!!!

Metcon: AMRAP 10

12 Wall Balls 20/14

12 Burpees

12 KB Swings 53/35

Into…

15 minutes….

Back Squat x 3-5 reps

Build to a heavy set of 3-5 reps 80-85%

Into…

AMRAP 10

200/150m Row/Ski

20 Push-ups

20 Goblet Lunges

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Friday, January 2 2026

Just a reminder that we have a regular class schedule today.

General Warm-Up

Three rounds at ascending effort of:

30 Single Unders

20 Alternating Plank Shoulder Taps

15 Air Squats

10 Ring Rows

Strength: 5 Sets

Front Squat x 3-4 reps 75-80%

Metcon: Option 1:

Complete as many rounds and reps as possible in 12 minutes of:

9 Chest to Bar Pull-Ups

6 Thrusters (95/65lbs)

36 Double Unders

Option 2:

Complete as many rounds and reps as possible in 12 minutes of:

3 Muscle Ups (ring or bar)

6 Thrusters (95/65lbs)

36 Double Unders

Rx+ Loading:

115/85lbs

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Wednesday, December 31 2025

🎉 New Year’s Schedule Update 🎉

🏋️‍♂️ New Year’s Eve: Morning classes ONLY

🚫 New Year’s Day (Thursday): We’ll be CLOSED

Start the new year strong—see you in the morning! 💥

Happy New Year, ForceField family

Strength: 5 Sets

Bench Press x 5-7 reps

Superset: your choice

Metcon: For Time

25/20 Calorie Row/Ski

20 Deadlifts (185/125lbs)

50 Push-ups

20 Deadlifts (185/125lbs)

25 Ring Dips

20 Deadlifts (185/125lbs)

25/20 Calorie Row

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Monday, December 22 2025

Strength: Take 15 minutes to build to today’s 1RM Front Squat

Suggested loading:

3 reps @ 60%

2 reps @ 70%

1-2 reps @ 75-80%

1 rep @ 80-85%

1 rep @ 85-90%

1 rep @ 90+%

1 rep @ 90+%

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

10 Toes to Bar

25 Foot Dumbbell Walking Lunge (50/35lbs)

15/12 Calories

25 Foot Dumbbell Walking Lunge (50/35lbs)

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Friday, December 19 2025

Strength: 5 Sets

Bench Press x 8-10 reps

Superset: DB or Barbell Curl x 12-15 reps

Metcon: : Three sets for times of:

10 Dumbbell Bench Press (50/35lbs)

100 Foot Farmer Carry (25 foot increments)

10 Dumbbell Burpee Deadlifts

20 Run/Row/Ski

Rest 2 minutes between sets

Cap = 18 minutes

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Thursday, December 18 20205

Strength: Every 2 minutes, for 12 minutes (6 sets of):

3 Position Clean @ 65-75% of 1RM

*Mid Hang, Low Hang, Floor

*Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

Metcon: Every minute, on the minute, for 16 minutes (8 sets of):

Station 1: 30 Second Echo/Assault Bike for Max Calories

Station 2: 30 Second Row for Max Calories

*Goal = Maximal SUSTAINABLE calories each set.

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Tuesday, December 18 2025

Free Trial Class every Tuesday & Thursday. Email us at Will@forcefield-athletics.com

Strength: 5 Sets

Push Press x 10 reps

Superset: Lateral Raises x 12-15 reps

Metcon: Every 8 minutes, for 16 minutes (2 sets of):

21/16 Calorie Row

15 Shoulder to Overhead (95/65lbs)

9 Bar Muscle Ups

15 Shoulder to Overhead (95/65lbs)

21/16 Calorie Row

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Monday, December 15 2025

Strength: Every minute, on the minute, for 10 minutes:

2 Squat Cleans 65-85%

Metcon: Complete as many rounds and reps as possible in 9 minutes of:

1 Squat Clean (135/95lbs)

2 Bar Over Burpees

2 Squat Cleans

4 Bar Over Burpees

3 Squat Cleans

6 Bar Over Burpees

… etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round, until the 9 minutes are up.

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Saturday, December 13 2025

Heat is back on at the gym and working great! 🔥 We truly appreciate everyone’s patience and understanding while we worked through the issue

SWEAT: For Time – 40 min cap

Buy-in:

100 Heavy Kettlebell Swings (70/53)

Then 4 rounds:

• 400m partner run

• 20 Power Cleans (185/135, shared)

• 20 Synchro Burpees

• 40 Toes-to-Bar (shared)

• 20/15 Cal Echo Bike each

(must switch every 10 cals — no long rests)

Cash-out:

100 Burpees to a plate (shared)

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Friday, December 13 2025

Strength A)

Complete as much distance as possible in 8 minutes of:

600-800 Meter Run*

400-600 Meter Row*

Max Distance/Calories ____ in the remaining time.

Rest 2 minutes between sets and repeat for THREE total sets.

Set 1 – Bodyweight Walking Lunge (25 foot increments)

Set 2 – Farmer Carry (53/35lbs in 25′ inrements)

Set 3 – Echo/Assault Bike

*You should have at least 60 seconds for the “max distance” movement. Adjust the run and/or row distances accordingly.

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Thursday, December 11 2025

**Important Update**

The heating system in the gym is currently down while we wait for a replacement part, which is expected to arrive by Thursday evening. In the meantime. Please plan to dress warmly for your workouts over the next couple of days!!

Thank you for your understanding and flexibility, we appreciate you!!

Strength: Front Squat

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 3 reps @ 60-65%

*Set 5 – 2 reps @ 70-75%

*Set 6 – 1 rep @ 80-85%

Rest 2 minutes between all sets

Metcon: Option 1:

Five sets for times of:

3 Wall Walks

6 Back Squats @ 65% of 1RM (bar comes from rack)

12 Alternating Dumbbell Snatches (50/35lbs)

Rest 60 seconds between sets

Option 2:

Five sets for times of:

3 Wall Walks

6 Front Squats @ 65% of 1RM Clean (bar comes from ground)

12 Alternating Dumbbell Snatches (50/35lbs)

Rest 60 seconds between sets

Goal = <15 Minutes

Cap = 18 Minutes

Rx+ Loading:

70/50lbs Snatches