Weekly Workout Schedule

Monday

Conditioning:
Rogue- The Big 3 Power Output Challenge

Max Power Output in 2 minutes for the following lifts:

2 minutes of Bench Press
2 minutes of Rest
2 minutes of Back Squats
2 minutes of Rest
2 minutes of Deadlift

Tuesday

Conditioning:

Glen

For time:
30 clean and jerks
Run 1 mile
10 rope climbs to 15 feet
Run 1 mile
100 burpees

F: 95-lb clean and jerks
M: 135-lb clean and jerks

Strength/Skill:
Clean & Jerk

Wednesday

Strength/Skill:
Snatch

Conditioning:
Snatches
Chest to Bar Pull-ups

Thursday

Strength/Skill: 
Front Squats

Conditioning:
Front Squats
Calorie Row

Friday

Strength/Skill:
Shoulder Press

Conditioning:
Toes to Bar
Walking Lunges

Saturday

Conditioning:

The Gauntlet

Helen:

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

-Rest 3 minutes-

3 rounds of:

15 Thrusters

12 Burpee over bar

-Rest 3 minutes-

50/40 Cal Assault bike

Sunday 

Strength/Skill: 
Deadlift

Conditioning:
Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

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:

Updated Summer Schedule: Our Saturday Weightlifting class is taking a summer break and will return August 1st! ☀️🏋️‍♀️ Summer is the perfect time to take your fitness outside — hit the trails, swim, hike, bike, play, travel, and enjoy all the ways movement can look beyond the gym walls.

Level 2 Seminar: We will be closed July 11th while we host a Level 2 CrossFit Seminar.