Weekly Workout Schedule

Monday

Strength/Skill:
Back Squat

Conditioning:
Alternating Dumbbell Snatch
Dumbbell Box Step-up
Ski Erg Calories

Tuesday

Conditioning:
Bench Press
Cleans
Bike Calories

Wednesday

Strength/Skill:
Hollow Hold
Strict Low Bar Muscle-up Transitions
Chin over Bar Hold

Conditioning:
“GI Jane”
100 Burpee pull-ups for time

Thursday

Strength:
Push Press

Conditioning:
Dumbbell Push Press
Box Jumps

Friday

Conditioning:

“Liam” – For Time:
800 meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb Plate)

Saturday

Conditioning:
Burpee over Bar
Bar Muscle-ups
Power Clean 

Sunday

Strength/Skill:
Deadlift

Conditioning:
Deadlifts
Push-ups
Air Squats

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS:

Level 1 Seminar: We are hosting a Level 1 CrossFit Seminar on May 2nd-3rd. The gym will be closed these two days which is the perfect excuse to take your fitness outside!