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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

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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

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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