Wednesday, February 4 2026
Strength: 5 Sets
2 Push Press + 1 Push Jerks
* climbing
Superset: Lateral Raises x 12-15 reps
Metcon: 3RFT
50 Double-under
30 Calories
20 Pull-ups
10 Push Jerks 135/95
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
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