Friday, February 13 2026
Metcon: 2 Rounds:
EMOM 4
15/12 Cal Row/Ski/Bike
Into..
EMOM 4
10 Hang Power Cleans 135/95
Into..
EMOM 4
10 Toes to Bar
Into..
EMOM 4
10 DB Bench Press 50/35
Monday, February 9 2026
Morning classes. Make sure to sign in on ZennPlanner.
Metcon: Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 12-15/9-12 Calorie Row
Station 2: 5 Thrusters + 5 Bar Facing Burpees (95/65lbs)
Station 3: 10 Pull-Ups + Max Double Unders
Station 4: Rest
At the 12:00 mark…
Two rounds for time of:
15/12 Calorie Row
5 Thrusters (95/65lbs)
5 Bar Facing Burpees
10 Pull-Ups
50 Double Unders
Cap = 20 Minute Mark
Strength:
Three sets of:
12-15 Stationary Dips
Rest 30-45 seconds
10-12 Ab Wheel Rollouts
Rest 30-45 seconds
12-15 Heel Elevated Narrow Stance Goblet Squats
Rest 30-45 seconds
Friday, February 6 2026
Strength: 5 Sets
Bench Press x 5 reps
Superset: DB 21’s
Metcon: For total time:
100 Double Unders
21 Bench Press (135/95lbs)
100 Double Unders
Rest 2 minutes, then…
75 Double Unders
15 Bench Press (185/125lbs)
75 Double Unders
Rest 2 minutes, then…
50 Double Unders
9 Bench Press (225/155lbs)
50 Double Unders
Goal = <15 Minutes (including rest)
Cap = 17 Minutes
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
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
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
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
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
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