Wednesday, June 3, 2026

Warm Up

Stretch

300m Run

-25 Deck Push Ups

-15 Dips

-10 Jumping Squats

Repeat 

Skill/Strength

8 min. EMOM

Start at 2, Ascend by 2 

- Hang Power Clean

Conditioning

16 Min AMRAP

-20 Mountain Climbers

-20 DB Scissor Legs

-15 Sit Ups

-15 Lunges

-5 In Worm Push Ups

Cash Out

500 Calorie Row

AND
Either/OR 200m Farmers Carry

Bar Hang Hold = Body Weight in Seconds

Monday, June 1, 2026

Warm Up

Stretch

300m Run

-25 Deck Push Ups

-15 Dips

-10 Jumping Squats

Repeat 

Skill/Strength

10m EMOM 

Start at 2; increase by 2

-Deadlifts

Conditioning

4 Rounds

- 150m Shuttle Run

- 20 Box Jumps

- 25 KB Swings

- 30 DB Snatches

Wednesday, May 27, 2026

HAPPY BIRTHDAY DUKE!!  Excited to Celebrate YOU! 

Best Equipment Manager EVER!!!!!

Duke's Birthday Warm Up

Stretch

Light Jog

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday Run

-1972 Meter Run

Duke's Birthday  WOD!!

- 54 DB Skull Crushers

- 54 DB Curls

-54 Push Ups

-54 Leg Lifts

-54 Second Plank Hold

-54 DB Overhead Tricep Extensions

-54 DB Tricep Kickbacks

Monday, May 25, 2026

Warm Up

As Posted

Conditioning

Taken from Google:

The official CrossFit Memorial Day workout is "Murph". It is a grueling tribute WOD performed to honor Navy Lieutenant Michael P. Murphy, who was killed in Afghanistan in 2005. The workout can be scaled to match any fitness level.The Standard Murph

For time (as fast as possible), complete:

-1 Mile Run

-100 Pull-Ups

-200 Push-Ups

-300 Air Squats

-1Mile Run

Post WO

GTFT

IYKYK

Wednesday, May 20, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-DB Tricep

-DB Row

Conditioning

30 - 20 - 10

- Deadlift 

- Burpees

Cash Out

-50 Calorie Row

-Accumulate BW in Seconds Bar Hang

Monday, May 18, 2026

HAPPY BIRTHDAY DUKE!!  Excited to Celebrate YOU! 

Best Equipment Manager EVER!!!!!

Duke's Birthday Warm Up

Stretch

Light Jog

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday Run

-1972 Meter Run

Duke's Birthday  WOD!!

- 54 DB Skull Crushers

- 54 DB Curls

-54 Push Ups

-54 Leg Lifts

-54 Second Plank Hold

-54 DB Overhead Tricep Extensions

-54 DB Tricep Kickbacks

Wednesday, May 13, 2026

Happy Birthday Ameris!!!!  Excited to Celebrate YOU!!

Ameris' Birthday Warm Up

- 2000s Sampson Stretch

- 5 Inch Worm Push Ups

- 15 Mountain Climbers

- 26 Calorie Row

Ameris' Birthday Run

-2000m Run

Ameris' Birthday WOD

26 Minute AMRAP

-150m *Backwards Shuttle Run

-26 MB Toss

-150m *Backwards Shuttle Run

-26 MB Squat

-150m *Backwards Shuttle Run

-26 MB Step Ups

-150m *Backwards Shuttle Run

-26 MB Sit Ups

-150m *Backwards Shuttle Run

*Challenge- Weighted 

Monday, May 11, 2026

Warm Up

As Posted

Skill/Strength

3 Rounds

-1 Min. Singles

-30 Sec. Rest

-1 Min. Leg Lifts

-30 Sec. Rest

Conditioning

14 Min AMRAP

-200m Run

- 6 BP G2O

- 9 BP Squats

-12 BP Sit Ups

7 Min AMRAP

-50m High Knees

-50m Butt Kicks

-3 DB Manmakers

Cash Out

Bar Hold in Seconds Equiv. to Body Weight

200m Farmers Carry

Wednesday, May 6, 2026

Warm Up

As Posted

Skill/Strength

2 Rounds

-150m Shuttle Run Backwards

*Challenge Weighted

Conditioning

Tabata WOD

- Singles

- MB Situps

- Waiter Lunges

- Plank/Tuck/Kick

- Bar Holds or K2E

Monday, May 4, 2026

Warm-Up

Stretching

Light jog

2 Rounds

10 Push-ups

10 Sit-ups

10 Walking Lunges

10 Pull-ups

Skill

TABATA

DB Snatches

Conditioning:

For Time

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

Wednesday, April 29, 2026

Warm Up

As Posted

Skill/Strength

TABATA

Mountain Climbers 

Conditioning

2 Rounds for Time

-300m Run

-25 Push-Ups

-300 m Run

-25 KB Swings

-300m Run

-25 Sit-ups

-300m Run

-25 Deadlifts

-300m Run

-25 Squats

-300m Run

-25 Box Jumps

Monday, April 27, 2026

Warm Up

As Posted

Skill/Strength

-2 Min. Wall Sit

-2 Min. Bar Hang

-200m Farmer Carry

Conditioning

21-15-9

-Deadlifts

-Burpee Bar Jump Over

-Lunges

-Squats

Cash Out

-500m Row

Wednesday, April 22, 2026

Warm Up

As Posted

Skill/Strength

5 Attempts100m Row

-2 Push Ups For Each Meter Over

-1 Manmaker For Each Meter Under

Conditioning

AMRAP Mix-Up

6 Min. AMRAP

-15 DB Snatches

-15 DB Hammer Curls

-15 DB Cactus Arm

-15 DB Overhead Extensions

Rest 1 Min.

6 Min. AMRAP

-20 MB Toss

-15 MB Sit Ups

-10 MB Cleans

Rest 1 Min.

6 Min. AMRAP 

-20 Leg Lifts

-15 Scissors

-10 Burpee 

Monday, April 20, 2026

Warm Up

As Posted

Skill/Strength

-2 Min. Wall Sit

-2 Min. Bar Hang

-200m Farmer Carry

Conditioning

21-15-9

-Deadlifts

-Burpee Bar Jump Over

-Lunges

-Squats

Cash Out

-500m Row

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