Monday, September 1 2026
Strength: 4 Sets
Single Leg Split Squat x 8 per leg
Superset: Single Leg DB Deadlift x 8 per side
Metcon: 3RFT
18/14 Calorie Bike
16 DB Snatches 50/35
14 Ring Dips
12 Push-ups
An update to our evening classes
/For the past 12 years, our gym has continued to grow and evolve because of the incredible community that walks through our doors every day. As we grow, one thing remains incredibly important to us: listening to our athletes.
We hear your feedback. We see how you use the gym. And we want to continue adapting to give our members the flexibility and coaching they need.
With that in mind, we’re going to try something new with our evening schedule.
Starting Wednesday, September 9th, Coach Bryan will be coaching Monday, Thursday, and Friday evenings and our 5:15 PM and 6:15 PM time slots will transition to an Open Gym + Coach option.
What does that mean?
Come in and work on what YOU need that day.
Maybe you want to:
Follow the programmed workout
Get in some extra HYROX training
Focus strictly on strength
Work on a specific skill
Stretch and recover
Get some coaching on your individual goals
Coach Bryan will be there to coach, guide, answer questions, and help you get the most out of your training.
We also know everyone's schedule is different. Some of you get out of work early and want to get started. Others get out late and can't commit to staying for an entire class. This gives our evening athletes more flexibility while still having a coach available to support them.
We're going to try it, listen to your feedback, and see how it works. If it's great, we'll keep building on it. If it doesn't work, we can always change it!
One other important change: Zen Planner sign-ups will be strictly enforced.
Everyone must be registered in Zen Planner before attending a class. If no one is registered for a scheduled class, that class will be cancelled. Please make signing up part of your routine so our coaches can plan accordingly.
After 12 years, we're incredibly grateful that we still get to grow, experiment, and make this gym better alongside all of you. Thank you for the trust and support!
If you have any questions or concerns please reach out to me! 508-479-9899
Sincerely,
Coach Will
Tuesday, August 26 2026
Friday, August 21 2026
IMPORTANT REMINDER
Effective immediately, all Forcefield Athletics athletes are required to sign in through Zen Planner before arriving for class.
Signing in ahead of time helps our coaches prepare properly and ensures classes run smoothly. Please make this part of your routine before heading to the gym.
Thank you for your cooperation.
FORCEFIELD ATHLETICS
Strength: 5 Sets
5 bench presses
* 8 bent-over barbell rows
Start around 70% on the bench press and build each set.
Metcon: “Redline”
18-minute AMRAP:
* 300-meter run
* 12 box jumps (24/20”)
* 10 alternating dumbbell snatches (50/35 lb)
* 8 toes-to-bar
* 6 burpees
Friday, August 21 2026
IMPORTANT REMINDER
Effective immediately, all Forcefield Athletics athletes are required to sign in through Zen Planner before arriving for class.
Signing in ahead of time helps our coaches prepare properly and ensures classes run smoothly. Please make this part of your routine before heading to the gym.
Thank you for your cooperation.
FORCEFIELD ATHLETICS
Strength: 5 Sets
Bench Press x 3-5 reps 70-85%
Metcon: AMRAP 14
3 Ring Dips
6 Deadlifts 135/95
9 Hang Power Cleans
12 Wall Balls 20/14
Tuesday, August 18 2026
Strength: Clean Complex
Every 2 minutes for 12 minutes:
* 1 Power Clean
* 1 Hang Squat Clean
* 1 Front Squat
Build each round to a challenging, clean set.
Metcon: 15-Minute AMRAP
12 Hang Power Cleans 155/105
13 Jumping Lunges
14 Toes-to-Bar
200m Run
Finisher: 3 Rounds
* 15 GHD Sit-Ups
* 30-second Heavy Farmer’s Hold
Monday, August 17 2026
Warm-Up — 3 Rounds
* 12 weighted sit-ups
* 30-second front-rack hold
* 30-second hollow hold
* 8 alternating Samson lunges
* 6 controlled burpees
Strength — Bench Press
Every 2:30 for 6 sets:
* 5 bench presses
* 8–10 strict pull-ups
Build the bench press weight each round while keeping all five reps clean.
Metcon — “Moving Day”
5 rounds for time:
* 12/10-calorie bike
* 10 alternating dumbbell devil presses
* 50-foot heavy farmer carry
* 8 box jump-overs
* 6 handstand push-ups
Time cap: 22 minutes
Friday, August 13 2026
Pump Strength — 12 Minutes
4 rounds, controlled pace:
* 10 Dumbbell Bench Press
* 12 Chest-Supported Dumbbell Rows
* 10 Dumbbell Romanian Deadlifts
* 12 Dumbbell Front-Rack Reverse Lunges, 6/side
Choose weights that let you move continuously while keeping 1–2 reps in reserve.
Metcon — “Full Send”
15-Minute AMRAP
* 12/10 Calorie Bike
* 10 Dumbbell Hang Power Cleans
* 8 Dumbbell Push Press
* 6 Burpees Over the Dumbbells