Wednesday, July 30, 2025

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-5-10 Deadlifts

*Athletes Choice to Scale

Conditioning

21 - 15 - 9 

- Burpees

- OH Walking Lunges (45/35 Plate)

CashOut

5 Attempts @100 Unbroken Singles

Monday, July 28, 2025

HAPPY BIRTHDAY CARLEN!!!! Your Workout Family is Excited to Celebrate YOU!!

Birthday Warm Up

Light Jog

Stretch and Stretch and Stretch

-7 Seconds of Scissors

-29 Seated Weighted Twists

Group Warm Up

Be Like Carlen Challenge

Unbroken 4 Min. Plank Hold

OR

TABATA

-Planks

 

Birthday WOD

-63 Push Ups

-63 Pull Ups 

-63 Sit Ups

*Per Coach: Substantial Compliance Acceptable

**Note: Carlen Acceptable- Only Strict Compliance

Group Birthday Celebration Run

-1962m Run

Wednesday, July 23, 2025

Warm Up

As Posted

Skill/Strength

Partner Challenge

-Accumulate 1000m Row

OR

-100m Sprints to Accumulate 1000m

-Partner Does Sit Ups 

Conditioning

- 30 Burpees

- 30 Box Jumps

- 30 Pull-Ups

- 30 Kettlebell Swings

- 30 Lunges

- 30 Push Ups 

- 30 Push Press (Athlete Choice: Bar or DB)

- 30 Supermans

- 30 Med Ball Toss

- 30 Double Unders

Wednesday, July 16, 2025

Warm Up

As Posted

Skill/Strength

5 Attempts @ 100m Row

-2 Push Ups per Meter Under

-3 Sit Ups per Meter Over

*Active Rest While Waiting

Conditioning

21-15-9-6

- G2O (Barbell Preferred)

- Bar-Facing Burpees

- Double Unders

CashOut

Accumulate Body Weight in Seconds w/Bar Hold

Wednesday, July 9, 2025

Warm Up

As Posted

Conditioning

TABATA WOD

- Push Ups

- Planks

- BP G2O

- BP Sit Ups

- BP Lunges

- DB Skull Crushers

- DB Push Press

- Mountain Climbers

Monday, July 7, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-DB Snatches

Conditioning

21 - 15 - 9 

- Burpees

- OH Walking Lunges (45/35 Plate)

Cash Out

Bar Hang- Accumulate Body Weight in Seconds

Thursday, July 3, 2025

Meet at "The Hill"

5PM 5K

*Challenge- wear your weighted vest

Wednesday, July 2, 2025

Warm Up

Stretch

- 50m Backwards Run

- 50m High Knees

- 50m Butt Kicks

- 10 Deck Push Ups

- 20 Leg Lifts

Conditioning

1776 WOD (Adapted from Pinterest)

2 Man Teams

-17 Deadlifts

-76 Push Ups

-17 Pull Ups

-76 BP G2O

-17 DB PP

-76 Calorie Row

-17 MB Toss

-76 DBL Unders

-17 MB Cleans

-76 KB Swings

Each partner performs all 17 movements, together the team accumulates the 76 movements

Monday, June 30, 2025

Warm Up

As Posted

Skill/Strength

8Min EMOM

-10 Deadlifts

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

CashOut

-Farmer Carry

*75% of BW - 1 Min

Wednesday, June 25, 2025

Warm Up 

As Posted

Skill/Strength

Group Activity

Conditioning

Baseline

-500m Row

-40 Squats

-30 Sit Ups

-20 Push Ups

-10 Pull Ups

CashOut

5 Attempts 100 Unbroken Jump Rope

Thursday, June 19, 2025

Meet at "The Hill"

5PM 5K

*Challenge- wear your weighted vest

Wednesday, June 18, 2025

HAPPY BIRTHDAY RACHEL!!!!

EXCITED TO CELEBRATE YOU!!!

RACHEL'S Birthday Warm Up

Light Jog

-6 Burpees

-21 Arm Circles (forward and reverse)

-83s Bar Hang

Rachel's Birthday Run

-1983m Run

Rachel's Birthday WOD

-42 Squats

-42 Side by Side

-42 Leg Lifts

-42 Sit Ups

-42 Step Ups

-42 Planks

-42 Butt Kicks

-42 High Knees 

-42 Mountain Climbers

Thursday, June 12, 2025

See You at 5

Meet at 'The Hill"

5k Weighted Vest Walk

Wednesday, June 11, 2025

Warm Up

As Posted

Skill/Strength

10 Min. EMOM

Increase Weight at Least Once
-10 Deadlifts

Conditioning

TABATA

-Elephant Walks

-Bar Hold Hang

-Rings

-Bench DB Push Press

-Shoulder Taps

Monday, June 9, 2025

Warm Up

As Posted 

Skill/Strength

TABATA Focused Stretches

-Stretch Work 

-Side Lunges

Conditioning

Complete a 500m Row at any point during the WOD

-12 MB Toss

-1 Push Ups

-11 MB Toss

-2 Push Ups

-10 MB Toss

-3 Push Ups

-9 MB Toss

-4 Push Ups

-8 MB Toss

.... and so on...

-1 MB Toss

-12 Push Ups

Cash Out

Accumulate Body Weight in Seconds Bar Hold

Monday. June 2, 2025

Warm Up

Stretch

150m Shuttle Run Backwards

-10 Burpees

Conditioning

TABATA Monday Challenge

-Deadlifts

-Static Lunges

-Reverse Plank March

-DB Scissors

-DB Tricep Extensions

-Goblet Squat

-Bar Hang Holds

-Push Ups

-KB Swings

Cashout

-800m Run

Thursday, May 29, 2025

Meet at "The Hill"

5PM for a 5K

Wear a Weighted Vest

Wednesday, May 28, 2025

 Warm Up

As Posted

Conditioning

Group WOD

Murph

-1 Mile

-100 Pull Ups

-200 Push Ups

-300 Squats

-1 Mile

Thursday, May 22, 2025

 5K at "The Hill"

Wear your weighted vest!

Wednesday, May 21, 2025

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-DB Bent Over Row

-DB Push Press

Conditioning

3 Rounds

AMRAP in 4 Minutes:

- 400m Run

- AMRAP Box Jumps, Weighted Glute Bridge or Rings

- 1 Minute Rest

Cash Out

Bar Hold = Weight in Seconds

Monday, May 19, 2025

Happy Birthday Duke!! Excited to Celebrate YOU!!

THE BEST EQUIPMENT MANAGER GTX HAS EVER HAD!!

Duke's Birthday Warm Up 

Light Jog

Stretch

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday Run

1972m Run

Duke's Birthday WOD

-53 DB Skull Crushers

-53 DB Curls

-53 Push Ups

-53 Leg Lifts

-53s Plank

-53 DB Overhead Tricep Extensions

-53 DB Tricep Kickback

Wednesday, May 14, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-Jumping Squats

Conditioning

-20 KB Swings

-40 Weighted Static Lunge

-60s Reverse Plank

-800m Run

-60s Reverse Plank

-40 Weighted Static Lunge

-20 KB Swings

CashOut

-Accumulate Body Weight Bar Hold in Seconds

*Minimal Releases

Monday, May 12, 2025

Warm Up

As Posted

Skill/Strength

3 Rounds

-1 Min. Singles

-30 Sec. Rest

-1 Min. Leg Lifts

-30 Sec. Rest

Conditioning

15min AMRAP

-200m Run

- 6 BP G2O

- 9 BP Squats

-12 BP Sit Ups

Thursday, May 8, 2025

See you at "The HIll" 5K

5PM.  Bring your weighted vest!

Wednesday, May 7, 2025

Warm Up

As Posted

Strength/Skill

TABATA DB Leg Strength

-Narrow Toe Poppers

-Alt. Static Lunge

Conditioning

5 Rounds

150m Shuttle Run

-20 Overhead Weight Bridge March

-30 Sec Bear Hold

-40 Mountain Climbers

CashOut

Accumulate Body Weight Bar Hold in Seconds

*Minimal Releases

Monday, May 5, 2025

 Warm Up

Stretch 

-100m Backwards Jog

-10 Dips

-20 Squat and Reach

-30 Jumping Jacks

Skill/Strength

5 Rounds

-6 Ea. Barbell Bench Press 

Conditioning

16 Min AMRAP

-20 KB Swings

-20 KB Deadlifts

-15 KB Lunges

-15 KB Goblet Squats

CashOut

3 Attempts 

-100 Unbroken Singles 

 

Thursday, May 1, 2025

 See You at The Hill at 5PM

Wednesday, April 30, 2025

 Warm Up

As Posted

Skill/Strength

TABATA 

-Weighted Bridge Holds 

Conditioning

20m AMRAP

-40 Calorie Row

-30 BP G2O

-20 BP Lunges

-10 BP Sit Ups

Monday, April 28, 3025

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Deadlifts

-Bar Jump Overs

Conditioning

 4 Rounds

-300m Run

-20 Unbroken Squats

-15 Rings

-10 Box Jumps

Wednesday, April 23, 2025

 Warm Up

As Posted

Skill/Strength

TABATA 

-Alternating DB Snatches 

Conditioning 

-400m Run

-40 DB Bench Press

-40 DB Sit Ups

-40 DB Squats

-40  Double Unders (150 Singles)

-400m Run

Thursday, April 17, 2025

WOD- "The Hill"

See you all at 5PM for a 5K.

Wear your weighted vest.

Monday, April 14, 2025

Warm Up

As Posted

Group Warm Up

Coach Led

Conditioning

"D.T."

5 Rounds:

- 12 Deadlift (155/105)

- 9 Hang Power Cleans (155/105)

- 6 Push Press (155/105)

Thursday, Aoril 10, 2025

Workout Tonight At The Hill!!

Weighted Vest 5K 

See you all at 5PM

 

Wednesday, April 9, 2025

Warm Up

As Posted

Skill/Strength

TABATA Jumping Squats

Conditioning

#1

8 Min. EMOM 

-3 DB Manmakers

#2

10 Min. AMRAP 

- 200m Run Backwards

- 10 Wall Ball Tosses

Monday, April 7, 2025

Warm Up

Stretch

Stretch

Stretch

10 Burpees

Strength/Skill

5 Sets Bar Bench Press

Conditioning

- 20 Kettlebell Swings

- 40 Sit-ups

- 60 Squats

- 800m Run

- 60 Squats

- 40 Sit-ups

- 20 Kettlebell Swings

Thursday, April 3, 2025

Workout Tonight At The Hill!!

See you all at 5PM.

Wednesday, March 2, 2025

Warm Up

Stretch

Stretch

Stretch

-10 Burpees

-100m Farmers Carry (Heavy)

Skill/Strength 

-150m Shuttle Run Backwards

Conditioning

Tabata WOD

- Singles

- MB Situps

- Waiter Lunges

- Plank/Tuck/Kick

- Bar Holds or K2E

Monday, March 31, 2025

Warm Up

As Posted

Skill/Strength

1 Mile Weighted Walk

Conditioning

Alternating 20 Min EMOM
- 45s Singles

- 10-15 Hand Release Push Ups

- 15 Deadlifts

- 45s Tuck and Kick

Thursday, March 27, 2025

 Meet at "The Hill'

Warm Up

Stretch

-5 Burpees

Conditioning

5k Weighted Walk

At least 50% of the walk needs to be inclined

Wednesday, March 26, 2025

Warm Up

As Posted

Skill/Strength

8Min EMOM

-30 Weighted Twists

Conditioning

Alternating TABATA DB WOD

- DB Skull Crushers

- DB Weighted Glute Bridges

- Alternating DB Front Raise

- DB Hammer Curls

- DB Waiter Lunges

- DB *Farmers Walk *Use Heavier Weights for This Move

Monday, March 24, 2025

Warm Up

As Posted

Skill/Strength

TABATA Deadlifts

Conditioning

16 Minute AMRAP

-8 Dips

-12 Box Jumps

-16 KB Swings

-20 Mountain Climbers

Monday, March 17, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-Good Mornings

Conditioning

CrossFit's Helen

3 Rounds

- 400m Run

- 21 KB Swings

- 12 Pull Ups

Thursday, March 13, 2025

Warm Up

As Posted

Conditioning

TABATA Challenge

-Elephant Walk

-Reverse Plank March

-DB Scissors

-DB Tricep Extensions

-Goblet Squat

-Bar Hang Holds

-Push Ups

-KB Swings

Cash Out

800m Run

Wednesday, March 12, 2025

Warm Up

As Posted

Skill/Strength

-500m Row

-500 Singles/Side-to-Side

Conditioning

-12 MB Toss

-1 Push Ups

-11 MB Toss

-2 Push Ups

-10 MB Toss

-3 Push Ups

-9 MB Toss

-4 Push Ups

-8 MB Toss

.... and so on...

-1 MB Toss

-12 Push Ups

Monday, March 10, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-KB Swings

Conditioning

6 Rounds

- 100m Sprint

- 10 Push-Ups

- 15 Sit-Ups

- 20 Unbroken Squats

Thursday, March 6, 2025

Warm Up

As Posted

Skill/Strength

6 Rounds 

-5-15 Weighted Back Squats

Scale per Athlete

Conditioning

4 Rounds 

-300m Run

-10 MB Cleans

-15 MB Toss

-20 MB Sit Ups

Wednesday, March 5, 2025

Warm Up

As posted

Skill/Strength

1 Mile

Conditioning

TABATA

-Elephant Walks

-Bar Hold Hang

-Rings

-Bench DB Push Press

-Shoulder Taps

Monday, March 3, 2025

Warm Up

Stretch

- 100m Run

- 5 Inch Worm Push-Ups

- 10 Mountain Climbers

- 15s Sampson Stretch

Repeat Until 'Gather Round Time

Skill/Strength

6 Min EMOM

-10 Deadlifts

Ascending by 2

Conditioning

30, 20, 10

-K2E

-Reverse Plank March

-Lunges

-KB Swings

Thursday, February 27, 2025

GTX Field Trip!

Meet at "The Hill" 5PM.

Bring your weighted vest for a maximum workout.

Wednesday, February 26, 2025

Warm Up

As Posted

Conditioning

TABATA WOD's

-Elephant Walks

-Reverse Plank March

-Shoulder Taps

-Squats

-High Knees

-DB Extensions

-DB Bicep Extensions

-Supermans

Thursday, February 20, 2025

Warm Up

As Posted

Conditioning

Indoor TABATA WOD

-Squat Reach

-DB Snatches

-DB Deadlifts

-DB Skull Crushers

-DB Scissors

-Plank Kick and Tuck

Wedensday, February 19, 2025

Warm Up

As Posted

Skill/Strength

1 Mile

Conditioning

BP WOD

50, 40, 30, 20,10

-Sit Ups

-Weighted Squats

-G2O

-Weighted Lunges

MOnday, February 17, 2025

Warm Up

As Posted

Conditioning

TABATA WOD's

-Elephant Walks

-Reverse Plank March

-Shoulder Taps

-Squats

-High Knees

-DB Extensions

-DB Bicep Extensions

-Supermans

Thursday, February 13, 2025

Warm Up

As Posted

Skill/Strength

-500m Row

-Accumulate Bar Holds in Seconds = Body Weight

Conditioning

4 Rounds 

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Wednesday, February 12, 2025

Warm Up

As Posted

Skill/Strength

TABATA 

Athletes Choice

-2 Alt. DB Moves

Conditioning

3 Rounds 

- 150m Shuttle Run

- 15 Sit-Ups

- 30 Squats

- 45 Singles

Add a 4th round if you finish under 15 min.  No sandbagging.

Monday, February 10, 2025

Warm Up

As Posted

Skill/Strength

-500m Row

Conditioning

16 Min AMRAP

30 Ea.

-G2O

-Deadlifts

-Box Jumps

-MB Cleans

-MB Toss

Thursday, February 6, 2025

Warm Up

As Posted

Skill/Strength

- 12 Turkish Get-Ups

Conditioning

Tabata Fun

- DB Scissors

- Goblet Squats 

- Singles

- DB Skull Crushers

- Plank Hold

Wednesday, February 5, 2025

 Happy Birthday Tia!!!

Exciting to Celebrate YOU!

Tia's Birthday Warm Up

Stretch

Light Jog

-41 Burpees

Kidding Kidding Kidding!!!

1 Round 

-18 Sit Ups

-18 Step Ups

-18 Deck Push Ups

Tia's Birthday Run

-1984m Run

Tia's Birthday WOD

Birthday TABATA FUN!

-KB Squats

-KB Deadlifts

-Planks

-KB Swings

-DB Renegade Row

Monday, February 3, 2025

Warm Up

Light Jog 

   2 Rounds 

- 15 Sit-ups

- 15 Push-ups

- 15 Dips

- 15 Mountain Climbers

Skill/Strength

7 min Ascending EMOM

-3 Burpees, increasing by 2 each min.

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Wednesday, January 29, 2025

Happy Birthday Melanie!!! Excited to Celebrate YOU!!

Melanie's Birthday Warm Up

Stretch

150m Shuttle Run

-21 Plank Kick and Tuck

-21 Bicycle Crunch

Repeat if Time Allows

Melanie's Birthday Run!

-1963m Run

Melanie's Birthday TABATA WOD 

- DB Scissors

- DB Curls

- DB Snatches

- DB Tricep Extensions

- DB Goblet Squats

- DB Lunges

- DB Bench Press

Monday, January 27, 2025

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Shoulder Taps

-Supermans

Conditioning

45, 35, 25, 15, 5

-BP G2O

-BP Sit Ups

-BP Squats

-BP Lunges

Wednesday, January 22, 2025

Warm Up

-Stretch

-30 In Place High Knees

-30 In Place Butt Kicks

-30 Shoulder Taps

-30 Squats

Conditioning

GTX TABATA Mix It Up Bodyweight WOD

- Glute Bridges

- Squat Reach

- Bicycle Crunch

- Up and Down Dog

- Plank Kick and Tuck

- Lunges

- Double Knee Pulls

- Alternating Single Leg Balance Reach Multiplaner

Thursday, January 16, 2025

Warm Up

As Posted 

Group Warm Up

2 Sets

-50m High Knees

-50m Butt Kicks

-250m Sprint Row

Conditioning

Alternating TABATA Sets

TABATA 1

-Squats

-Sit-Ups

TABATA 2

- Deadlifts

- Bar Jump Overs

TABATA 3

- Skull Crushers

- Bicycle

TABATA 4

- Box Jumps

- Planks

Wednesday, January 15, 2025

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-10 Deadlifts

Conditioning

Partner Work Out

-100m MB Toss

-50 MB Squats

-50 MB Sit-Ups

-50 MB Step-Ups

-50 MB Toss

-100m MB Toss

Monday, January 13, 2025

Warm Up

Stretch

150m Shuttle Run

-20 Sit Ups

-20 Squats

-20 Dips

Repeat Until 'Gather 'Round Time

Skill/Strength

TABATA

-Mountain Climbers or Plank Kick and Tuck

Conditioning

21-15-9

-Ground to Overhead (Bar/DB/BP)

-Burpees

-Double Unders or 3x Singles

Cash Out

Accumulate Body Weight Hang Bar Hold in Seconds

*Hang Bar Hold Scale- BP Plate Hold w/Walk 

Thursday, January 9, 2025

Warm Up

Stretch

5 First Floor Laps

-20 Burpees

-20 Jumping Jacks

Repeat If Time Allows

Conditioning

GTX TABATA Mix It Up Bodyweight WOD

- Glute Bridges

- Squat Reach

- Bicycle Crunch

- Up and Down Dog

- Plank Kick and Tuck

- Lunges

- Double Knee Pulls

- Alternating Single Leg Balance Reach Multiplaner

Wednesday, January 8, 2025

Warm Up

Stretch

Light Jog

-15 Sit Ups

-30s Sampson Stretch

-45 Shoulder Taps

Repeat 

Conditioning

12m AMRAP

- 9  BP V-Ups

-18 BP G2O

-27 BP Squats

-36 BP Scissors

12m AMRAP

-10 DB Curls

-15 DB Skull Crushers

-20 DB Alternating Snatches

-25 DB Rows *Either Bent Over or Plank

Monday, January 6, 2025

Warm Up

Stretch

5 First Floor Laps

-20 Burpees

-20 Jumping Jacks

Repeat If Time Allows

Conditioning

TABATA Body Weight WO Sets

-Dips

-Mountain Climbers

-High Knees

-Plank

-Butt Kick

-Lunges

-Push Ups

-Squats