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Thursday 4.3.25
Workout of the Day SKILL Rope Climbs Notes Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an...
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Friday 4.4.25
Workout of the Day FLOATER STRENGTH A. Power Clean and Push Jerk, 6-9 sets x 2 reps B. Back Rack Reverse Lunge, 3x8ea C. Front Squat, 4×3-5 D. Bench, 4×3-5 E. Deadlift, 4×3-5 Notes Tomorrow we have...
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Saturday 4.5.25
Workout of the Day STRENGTH Hang Squat Clean, 6-8 sets x 2 Reps Notes In about 16 minutes, work up to a relatively heavy double for the day, not a max. We’re using this lifting time to dial in our...
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Sunday 4.6.25
Workout of the Day FLOATER STRENGTH A. Power Clean and Push Jerk, 6-9 sets x 2 reps B. Back Rack Reverse Lunge, 3x8ea C. Front Squat, 4×3-5 D. Bench, 4×3-5 E. Deadlift, 4×3-5 Notes Tomorrow we have...
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Monday 4.7.25
Workout of the Day STRENGTH (A) A. Every 2 minutes for 9 sets, complete (18 minutes): Advanced Power Clean and Push Jerk Waves (% of 1 RM) 1) 2 reps at 70% 2) 2 reps at 75% 3) 2 reps at 80% 4) 2 reps...
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Tuesday 4.8.25
Workout of the Day 4 Rounds For Time: 400m Run 4 Bar Muscle-Ups 20 Goblet Squats @ 24/16/12kg 16 Push Ups Notes Intent ~16-22 min Run fast and move with virtuosity! Maintain your ranges of motion and...
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Wednesday 4.9.25
Workout of the Day STRENGTH A1. ATG Split Squat, 4 x 5 ea @ 3011 tempo A2. Three Point DB Row, 4 x 8-10 ea Notes Use a warm up first set to dial in proper set up and tempo, then add load. Both...
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Thursday 4.10.25
Workout of the Day STRENGTH 1 Snatch Pull + 1 Power Snatch x 6-8 Sets Notes Today, we’ll use the snatch pull as part of a lifting complex to “prime” the movement we want to create in the full lift....
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Friday 4.11.25
Workout of the Day FLOATER STRENGTH A. Power Clean and Push Jerk, 6-9 sets x 2 reps B. Back Rack Reverse Lunge, 3×6-8ea C. Front Squat, 4×3-5 D. Bench, 4×3-5 E. Deadlift, 4×3-5 Notes Tomorrow we have...
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Saturday 4.12.25
Workout of the Day “Jackie” For Time 1000m Row 50 Thrusters (45/35#) 30 Pull-Ups Notes Intent <10 min Today’s workout is a classic CrossFit benchmark. If you’ve done this workout previously, look...
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Sunday 4.13.25
Workout of the Day FLOATER STRENGTH A. Power Clean and Push Jerk, 6-9 sets x 2 reps B. Back Rack Reverse Lunge, 3×6-8ea C. Front Squat, 4×3-5 D. Bench, 4×3-5 E. Deadlift, 4×3-5 Notes Tomorrow we have...
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Monday 4.14.25
Workout of the Day STRENGTH (A) Every 90 seconds for 12 sets, complete (18 minutes): Advanced Power Clean and Push Jerk Waves (% of Clean 1 RM) 1) 1 rep at 70% 2) 1 rep at 75% 3) 1 rep at 80% 4) 1 rep...
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Tuesday 4.15.25
Workout of the Day TAX DAY! 2 Rounds of: AMRAP 5 Min Bike Calories *At “3,2,1, Go!” and every minute on the minute, perform 5 Toes to Bar Rest 3 Min AMRAP 5 Min 50 Double Unders 9 Burpees Rest 3 Min...
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Wednesday 4.16.25
Workout of the Day ASSISTANCE 3-5 Progressive Rounds for Load & Quality 4 Weighted Chin Ups 6-8 ea Contralateral Single Leg RDL 12-16 Alternating Tall Kneeling Rotational Med Ball Slam, 6-8ea 1:00...
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Thursday 4.17.25
Workout of the Day For Time 550m Run 40 DB Hu-Man Makers 550m Run Notes Intent < 22 min. Y’all can thank early-morning member Meghan C. for inspiring this workout, as she loves both running and this...
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Friday 4.18.25
Workout of the Day FLOATER STRENGTH A. Power Clean and Push Jerk, 6-9 sets x 2 reps B. Back Rack Reverse Lunge, 3x6ea C. Front Squat, 4×2-4 D. Bench, 4×2-4 E. Deadlift, 4×2-4 Notes Tomorrow we have...
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Saturday 4.19.25
Workout of the Day SKILL Rope Climbs Notes Beginner: Review footwork technique with the Coach, as well as options for scaling appropriately. Intermediate: If you did these recently and know what you...
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Sunday 4.20.25
Workout of the Day FLOATER STRENGTH A. Power Clean and Push Jerk, 6-9 sets x 2 reps B. Back Rack Reverse Lunge, 3x6ea C. Front Squat, 4×2-4 D. Bench, 4×2-4 E. Deadlift, 4×2-4 Notes Tomorrow we have...
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Monday 4.21.25
Workout of the Day STRENGTH (A) Every 90 seconds for 12 sets, complete (18 minutes): Advanced Power Clean and Push Jerk Waves (% of Clean 1 RM) 1) 1 rep at 70% 2) 1 rep at 75% 3) 1 rep at 80% 4) 1 rep...
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Tuesday 4.22.25
Workout of the Day “CINDY” AMRAP 20 Min 5 Pull-Ups 10 Push-Ups 15 Air Squats Notes This classic CrossFit Benchmark workout is a bodyweight bonanza! Strive for virtuosity today while pushing to your...
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