Wednesday, January 21 2026
Strength: 5 Sets
1 Squat Clean + 2 Front Squats
Metcon: 7RFT
7 Power Cleans 135/95
7 Toes to Bar
7 Front Squats
Friday, January 16 2025
Strength: 5 Sets
Strict Press x 5-7 reps
Superset: your choice
Metcon: Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Skull Crushers
Station 2: 15 V-Ups or 10 Ab Wheel Rollouts
Station 3: 15 DB Rows
Station 4: 5-10 Strict Toes to Bar or Hanging Knee Raises
Wednesday, January 14 2026
Strength: Take 15 minutes to build to today’s 5RM Bench Press!
Suggested loading:
3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2-3 reps @ 70%
5RM Attempt @ Target Weight (approximately 75-80%)
Metcon: AMRAP 18
400m Run or 500m Row/Ski
11 Hang Power cleans 135/95
16 Calories
21 Box Jumps
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
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
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
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
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
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)