Wednesday, April 15, 2025

TAX DAY FUN!

Warm Up

As Posted

Conditioning

Tax Day Workout

- 10 Burpees

- 40 Rings/Pull-Ups

- 10 Burpees

- 40 Lunges

-10 Burpees

- 40 Squats

- 10 Burpees

- 40 Dips

- 10 Burpees

Cashout

- 800m Run

Wednesday, April 8, 2026

Warm Up

Stretch

-150m Shuttle Run

-25 Push Ups

-25 Pull Ups/Rings

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

4 Rounds with 1 minute rest in between

3 Min Round

-200m run

-10 Deadlifts

-AMRAP Box Jumps  or KB Swings (you will have 2 rounds of each)

Monday, April 6, 2026

Warm Up

Stretch

-150m Shuttle Run

-25 Push Ups

-25 Pull Ups/Rings

Skill/Strength

- 2 Weighted Walking Lunges in 1st Minute 

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning

TABATA WO

- Plank

- G2O

- High Knees

- Scissors

- Reverse Plank

Wednesday, April 1, 2026

Warm Up

Stretch

-150m Shuttle Run

-25 Push Ups

-25 Pull Ups/Rings

Skill/Strength

3 Rounds

-2 Min Unbroken Singles

Rest

-2 Min Unbroken Planks

Conditioning

18 Min AMRAP

-200m Run

-5 Burpees

-15 KBS

-20 Squats

Monday, March 30, 2026

Warm Up

As Posted

Skill/Strength

TABATA 

-DB Bench Press

-DB Tricep Extensions

Conditioning

15 Min AMRAP 

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Wednesday, March 25, 2026

Warm Up

As Posted

Skill/Strength

10Min EMOM
-20 DB Waiter Lunges (Alternating Arms)

Conditioning

CrossFit's Helen 

3 Rounds 

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

Cash Out

2 Rounds 

- 100m Farmers Carry

Aim for:

*Woman- 75% Body Weight

*Men- 100% Body Weight

Monday, March 23, 2026

Warm Up

As Posted

Skill/Strength

Alternating TABATA
- Planks

- Mountain Climbers

Conditioning

15Min AMRAP 

- 200m Run

- 3 BP G2O 

- 6 BP Sit-Ups

- 9 BP Squats

Cash Out

Accumulate in Seconds Your Weight

- BP Weighted Wall Sit

- Bar Hold Hang

Monday, March 16, 2026

Warm Up

As Posted

Strength
Find a Partner and Complete the Following Movements
50 Partner Burpees
100 Partner MB Sit Ups
300 Singles

Conditioning:
4 Rounds For Time
- 400m Run
- 50 Squats

Wednesday, March 11, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-DB Snatches

Conditioning

- 400m Run

- 20 Lunges

- 30 Box Jumps

- 40 Double Unders

- 800m Run

- 40 Double Unders

- 30 Box Jumps

- 20 Lunges

- 400m Run

Monday, March 9, 2026

Warm Up

As Posted

Skill/Strength

6 Min EMOM

-DB Manmakers

Conditioning

3 Rounds 

- 40 Double Unders

- 30 KB Swings

- 20 KB Overhead Walking Lunges

CashOut

1 Mile Run

Wednesday, March 4, 2026

Warm Up

As Posted

Skill/Strength

TABATA 

-KB Goblet Squats

Conditioning

21/18/15/12/9/6/3

-Hang Cleans

-Bar Facing Burpees

Monday, March 2, 2026

Warm Up

Light Jog 

Joint Mobility

2 Rounds

-10 Pull Ups

-10 Push Ups

-10 Sit Ups

-10 Squats

Skill/Strength

EMOM 6 min Ascending

-DB Manmakers

Conditioning

3 Rounds 

- 600m Run

- 20 Knees to Elbows

- 30 Air Squats

Wednesday, February 25, 2026

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-Planks

-Jumping Squats

Conditioning

3 Rounds 

- 400m Run

- 15 BP G2O

- 20 BP Sit-Ups

- 25 BP Squats

**Use a Higher Weight Than You Normally Use

Cash Out

Bar Hold Hang

*Accumulate Body Weight in Seconds

Monday, February 23, 2026

Warm Up

As Posted

Strength/Skill

2 Sets of TABATA

-DB Tricep Kick Back

-DB Overhead Tricep Extension

Conditioning

AMRAP in 7 Minutes 

- 7 DB Push Press (35/25)

- 14 Double Unders (or 50 Singles)

- 50m Sprint (1st light pole and back)

1 min rest

AMRAP in 7 Minutes 

- 7 Kettlebell Swings

- 7 Goblet Squats

- 50m Sprint

1 min rest

AMRAP in 7 Minutes -

- 7 Burpees - BP Jump

- 14 Weighted Lunges

- 50m Sprint

Wednesday, February 18, 2026

 Warm Up

As Posted 

Skill/Strength

TABATA Sit Ups

Conditioning

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -

- Lunges

- Box Jumps (24/20)

- Push-Ups (hand release)

Monday, February 16, 2026

Warm Up

As posted

Skill/Strength

3 Rounds of 10

-DB Narrow Press to Row Back 

-DB Tricep Extension 

Conditioning

4 Rounds w/1 minute rest in between

3 minutes complete:

-200m run

-10 Deadlifts (135/95)

-AMRAP Alternating 

    *Box Jumps (24/20) 

    *KB Swings (62/44) 

Thursday, February 12, 2026

5PM Meet @ The Hill

5k - Challenge: Wear a weighted vest

Wednesday, February 11, 2026

HAPPY BIRTHDAY ANGELA
Excited to Celebrate YOU!!!

Angela's Birthday Warm Up

Stretch

2 Rounds

-7 Mountain Climbers

-7 Inch Worm Push Ups

-7 Burpees

Angela's Birthday Run

1988m Birthday Fun Run

Angela's Birthday WOD

-38 KB Swings

-38 KB Goblet Squat Side Lunges

-38 KB Goblet Squats

-38 Med Ball Toss

-38 Med Ball Step Ups

-38 K2E

-38s Bar Hang

Monday, February 9, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-10 DB Snatches

Conditioning

4 Rounds 

- 10 Deadlift (275/185)

- 15 Pull-ups

- 20 Squats 

- 25 Box Jumps

Cash Out

-100m Farmers Carry

Thursday, February 5, 2026

 Meet at The Hill
-5K Wear You Weighted Vest 

Wednesday, February 4, 2026

Warm Up

As Posted

Skill/Strength

2 Rounds -

- 1 Min. Double Unders

- 20s Rest

- 1 Min. Weighted Plank Hold (plates)

- 20s Rest 

Conditioning

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

Cash Out

-Bar Hang

Accumulate Body Weight in Seconds

Monday, February 2, 2026

Warm Up

Stretch

300m Run

- 20 Double Unders (or Attempts)

- 20 Sit Ups

- 20 Lunges

- 20 Squats

- 20 Push Ups

Skill/Strength

10 min EMOM 

-10 Power Cleans

Conditioning

4 Rounds 

- 150 Shuttle Run

- 10 Push-Ups

- 20 Sit-Ups

- 30 Squats

- 40 Double Unders

Wednesday, January 27, 2025

 Happy Birthday Melanie!!!

Excited to Celebrate YOU!!

Melanie’s Birthday Warm Up

Stretch

-1 150m Shuttle Run

-21 Step Ups

-63 Side-To-Side (Include Arms Carlen!)

Melanie’s Birthday Group Warm Up

-1963m Run

Melanie’s Birthday WOD

TABATA Birthday FUN!!!

-Sit Ups

-DB Curls

-Arm Circles

-Leg Raises

-DB Tricep Extension 

-Arm Circles

Melanie’s Birthday Cash Out 

-63 Second Body Weight Bar Hold

Wednesday, January 21, 2026

Warm Up

As Posted

Conditioning

TABATA Workout

- Jumping Squats

- Inch Worm Push-Ups

- Mountain Climbers

- Leg Lifts

- Plank Holds

- Wall Sit

- Burpees

Monday, January 19, 2025

 Happy Birthday TIA!!!!

Excited to Celebrate YOU!

Tia's Birthday Warm Up

Stretch

Light Jog

42 Burpees

Kidding Kidding Kidding!!! 

1 Round 

-18 Bicycle Crunch

-18 Step Ups

-18 Deck Push Ups

Tia's Birthday Run

1984m Run

Tia's Birthday WOD

Tia's TABATA Birthday Fun

-Sit Ups

-Rings

-DB Scissors

-Partner MB Toss

-Squats

Thursday, January 15, 2026

5PM Meet @ The Hill

5k - Challenge: Wear a weighted vest

Wednesday, January 14, 2026

Warm Up

As Posted

Skill/Strength

Group Warm Up

2 Sets

-50m High Knees

-50m Butt Kicks

-250m Sprint Row

Conditioning

GTX TABATA Mix It Up Bodyweight WOD

-  *Weighted Glute Bridges

- Squat Reach

- Bicycle Crunch

- Dead Bug

- Plank Kick and Tuck

- Lunges

- Bar Hang Hold

- Alternating Single Leg Balance Reach Multiplaner

Monday, February 12, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-10 DB Snatches

Conditioning

4 Rounds 

- 10 Deadlift (275/185)

- 15 Pull-ups

- 20 Squats 

- 25 Box Jumps

Cash Out

-100m Farmers Carry

Monday, January 12, 2026

Warm Up

As Posted

Skill/Strength

5 Attempts at a 100m Row

-1 Burpee Each Meter Over

-1 Manmaker Each Meter Under

Conditioning

Alternating TABATA Sets

TABATA 1

-KB Swings

-KB Goblet Squats

TABATA 2

- Deadlifts

- Bar Jump Overs

TABATA 3

- Skull Crushers

- Bicycle

TABATA 4

- Box Jumps

- Planks

Thursday, January 8, 2026

5PM Meet @ The HIll

5k - Challenge: Wear a weighted vest

Wednesday, January 7, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-Shoulder Taps

Conditioning

Partner Work Out

-100m MB Toss

-50 MB Squats

-50 MB Sit-Ups

-50 MB Step-Ups

-50 MB Toss

-100m MB Toss

CashOut

-Accumulate Minimum 50% of Body Weight Bar Hangs

Monday, January 5, 2026

Warm Up

Stretch

150m Shuttle Run

-26 Mountain Climbers

-20 Lunges

-15 Deck Push Ups

-10 MB Tosses

Skill/Strength

2 Min. AMRAP Per Movement

*Goal Unbroken

- Bicycle Crunch

- Plank

- Squats

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