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Friday, January 30 2026

Strength: 5 Sets

Bench Press x 5-7 reps

Superset: Barbell Curl x 12 reps

Metcon: Every minute, on the minute, for 12 minutes (4 sets of):

Station 1: 60 Double Unders

Station 2: 15 Wall Ball Shots (20/14lbs to 10/9′)

Station 3: 15-20 KB Swings

At the 12:00 mark…

Two rounds for time of:

60 Double Unders

15 Wall Ball Shots

15 KB Swings

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Thursday, January 29 2026

Strength: 4 Sets

Deadlift x 4 reps

*Climbing in weight

Metcon: Complete as many rounds and reps as possible in 8 minutes of:

12 Pull-ups

10 Dumbbell Shoulder to Overhead (50/35lbs)

At the 8:00 mark, rest 4 minutes, then…

Complete as many rounds and reps as possible in 8 minutes of:

12/10 Calorie Echo/Assault Bike

9 Ring Dips

6 HSPU

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Wednesday, January 28 2026

Strength: Three sets of:

15 Dumbbell Skull Crushers

Rest 30 seconds

10 Alternating Dumbbell Curls (each arm)

Rest 30 seconds

15 Dumbbell Lateral Raises

Rest 30 seconds

Followed by…

Two sets of:

Max Unbroken Banded Triceps Pressdowns

Max Unbroken Banded Hammer Curls

Rest 60-90 seconds

Metcon: AMRAP 20

10 Calories

15 Toes to Bar

20 KB Swings 53/35

25 Push-ups

30 Wall Balls 20/14

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Tuesday, January 27 2026

We’ll be open with our normal class schedule tomorrow!

Please make sure to sign up for class on Zen Planner, and don’t forget to wear a clean pair of shoes.

See you all in class!

Strength: Six sets of:

2 Front Squats @ 60+%

Rest 2 minutes between sets

*Build based on quality.

Followed by…

One set of:

8-10 Front Squats @ 60-70%

Metcon: 3RFT

10 Bar Facing Burpees

into…

Five reps of: 1 Squat Clean + 2 Front Rack Alternating Reverse Lunges (155/105lbs)

Rx+ Loading:

185/125lbs

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Thursday, January 22 2026

We will be closed this morning due to the snow. See you this afternoon!

Metcon: Part 1: Every minute, on the minute, for 15 minutes (5 sets of):

Station 1: Max Unbroken Strict Pull-Ups (aim for 10+)

Station 2: 30 Seconds of Max Alternating Pistol Squats

Station 3: Rest

Part 2:

Every minute, on the minute, for 15 minutes (5 sets of):

Station 1: 12-15/9-12 Calorie Echo/Assault Bike

Station 2: 8-10 Burpee Box Jump Overs (24/20″ – step down)

Station 3: 3-5 Wall Walks

At the 15:00 mark…

One round for time of:

15/12 Calorie Echo/Assault Bike

10 Burpee Box Jump Overs (24/20″ – step down)

5 Wall Walks

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Monday, January 19 2026

There will only be morning classes today.

Happy Martin Luther King Day!

Metcon: For Time

50 Calories

50 Box Jumps 20

50 Jumping Pull-Ups

50 Kettlebell Swings 53/35

50 Walking Lunge

50 Knees-to-Elbows

50 Push-ups

50 Superman’s

50 Wall Ball Shots 20/14

50 Burpees

50 Calories

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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

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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

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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