July 17 – 23

Mon and Tues Class Times
On the hour rather than 1/2 hour won out.

Going forward 5PM 6PM 7PM Both Mon and Tue
No Change Wed-Sun for now…


Extra “Abs”
We often get asked about Abs
Basically the role of your abs isn’t to “crunch”, it’s to stabilize and protect your spine.
If you are squatting heavy, deadlifting heavy, cleaning heavy, your abs are working.
So if you’re doing any of those here, you’re working your abs…
That being said, MWF for the next 6 weeks we will be incorporating some direct ab work into the warm ups.
Let us know your thoughts…


Saturday July 17

1 Class 10AM (Open 7-12)

40 Min AMRAP
With a Partner, split any way you like
Run 2 Laps (660m total, run 1 at a time)
60 Power Cleans 135/95
120 Cals Bike/Row/Ski
60 Front Rack Step Back Lunge
Run 2 Laps
60 S2OH 135/95
120 Cals on something else
AMRAP Squat Clean Thrusters
(Don’t expect everyone to get to the squat clean thrusters…)
On the barbell exercises, shoot for about 10 before switching, on the cals, about 30 before switching.

Sunday July 18

1 Class 9AM (Open 8-11)

30 Min Cap

Power Snatch 95/65
right into
Bike Cal
OHS 95/65
right into
Box Jumps
Squat Snatch 95/65



Doors open at 5AM

M-F 6:00 AM, 7:15 AM, Noon
Mon and Tues 5PM,6PM,7PM
Wed and Thurs 5PM and 6:30
Fri 5:30PM

Monday July 19

We are testing 4-5 Maxes this week
1 Rep max Back Squat
1 Rep max Deadlift
20 Rep max Deadlift (You might be pretty smoked after the 1 rep max so ok to skip this one)
20 Rep Max Back Squat
1 Rep Max Shoulder Press

Back Squat
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep On sets 5 and 6, ok to go heavier or stay the same as set 4.


Run 1 Lap
30 TTB
30 Russian KB Swings
Run 200m
20 TTB
20 Russian KB Swings
Run 100m
10 TTB
10 Russian KB Swings


Tuesday July 20

Deadlift for load:
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 20 reps (If you are smoked from the heavy singles, ok to sit this one out)


4 separate 3 Min Cycles
20 Cals on Bike or Ski or Row then rest remaining time

If you went heavy on the squats yesterday and the deadlifts today and set 1 or more PRs
your body and central nervous system are going to be exhausted.
Jump on a cardio device and you’re going to work for about a minute and recover for 2 min 4x.
If you want to keep track of your slowest time, that’s a way to score it but it’s ok to kind of go through the motions on this metcon today.


Wednesday July 21

Every 5 min for 8 rounds
4 Muscle Ups
16 KB Swings 70/53
Adjust muscle ups and HSPU so that you are working for 2.5-3 Min per each 5 min cycle.
Record slowest time.

Thursday July 22

Either 3×5 or 5×3 Front Squat (Same options as last week)
Also, 1 set of 20 Back Squats

12 Min AMRAP – Shoot to finish 3 rounds
60 Double Unders
Run 1 Lap 330M
20 Deadlift 185/135 (Pick a weight that is maybe 1 set, no more than 2)

Friday July 23

Shoulder Press
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
All 6 sets should be challenging.
If after sets 4 and 5 you have a little more in the tank it’s ok to add more weight


Open WOD 19.1
15 minutes AMRAP
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target



MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.