Monday, October 26, 2026

 Warm Up

As Posted

Conditioning 

-29 Burpees

-29 Good Mornings

-29 Deadlifts

-29 BP Sit Ups

-29 Jumping Squats

-29s Weighted Plank

-29 Bar or DB Push Press

-29 Leg Lifts

Cash Out 

1 Mile 

Wednesday, October 21, 2026

Warm Up

As Posted

Skill/Strength

TABATA 

-Push Ups

Conditioning

4 Rounds, Each in 3 Minutes 

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats or

- AMRAP of Kettlebell Swings 

Perform 2 rounds of each alternating

Rest 1 Min. Between Rounds

Monday, October 19, 2026

Warm Up

As Posted  

Skill/Strength

TABATA Leg Lifts

Conditioning

-400m Run
-40 Sit-Ups
-400m Run
-60 Shoulder Taps
-400m Run
-80 Air Squats

Wednesday, October 14, 2026

Warm Up

As Posted

Skill/Strength

8 Min. EMOM

-Deadlifts

Conditioning

12 Min AMRAP 

- 200m Run

- 3 BP G2O 

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out

3 Attempts of 100 Unbroken Singles

OR

100 Side-to-Side W/Arm Swings

AND

Bar Hang-Accumulate Body Weight in Seconds

Monday, October 12, 2026

Warm Up

As Posted

Skill/Strength

5 Attempts - 100 m Row

Burpee for each meter over 100

Jumping Squat for each meter under 100

Conditioning

TABATA Mix

-Squats

-DB PP

-DB Curls or Overhead Extensions

-Planks

-Singles

Monday, October 5, 2026

Warm Up

Stretch

Light Jog

2 Rounds

-15 Dips

-15 Mountain Climbers

-15s Sampson Stretch

-100m Bumper Plate Finger Hold Walk

Skill/Strength

TABATA

- Partner MB Toss (Level Up From Normal Weight)

Conditioning 

AMRAP FUN!!

5 min. AMRAP 

- 100m Sprint

- 5 Kettlebell Swings (62/40)

- 10 Unbroken Squats

Rest 2 Minutes

5 min. AMRAP 

- 100m Sprint

- 5 Toes to Bar (hanging leg raises)

- 10 Unbroken Push-Ups

Rest 2 Minutes

5 min. AMRAP

- 100m Sprint

- 5 BP G2O

-10 BP Sit Ups

Wednesday, September 30, 2026

 Happy Birthday Danny!!

Excited to Celebrate YOU!!

Danny's Birthday Warm Up

Stretch

-100m Backwards Jog

-9 Jumping Squats

-28 Mountain Climbers

Danny's Group Warm Up

-1Min 3 Sec Unbroken Plank

Danny's Birthday WOD

20 Min. AMRAP

-13 Sit Ups

-13 Push Ups

-13 Pull Ups

-13 Burpees

-13 Lunges

-13 V-Ups

-13 Russian Twists

-13 KB Swings

Danny's Birthday Run

-13 Mile Run (Danny's request- the rest of us can run 1 mile!!)

Monday, September 28, 2026

Happy Birthday Liz!!

Excited to Celebrate YOUR Life!!

Liz’s Birthday Warm Up

Stretch

Light Jog

-67 Calf Raises

-67 Deck Push Ups

Liz's Birthday Fun Run

1959m Run

Liz's Birthday WOD A Few of Her Favorite Things

TABATA Celebration!

-Skull Crushers

-Push Press

-Arm Circle

-Sit Ups

-Plank

-Step Ups

-Partner MB Toss

Wednesday, September 22, 2026

 Happy Birthday Nancy!!!!

Excited To Celebrate You!!

Nancy's Birthday Warm Up

Stretch

150m Shuttle Run

-9 Lunges

-18 Mtn. Climbers

-72 Side-to-Side

Nancy's Group Challenge

TABATA

-*Plank*

*Be Like Nancy!! Unbroken TABATA

Nancy's Birthday WOD

-54 Weighted Squats 

-54 BP Sit Ups 

-54 Burpees 

-54 DB Side Lunges 

-54 Push Up 

-54 Weighted Step Ups

Nancy's Birthday Run

-1972m Run

Monday, September 21, 2026

Warm Up

As Posted

Skill/Strength

- Bar Hang Hold

Followed By

- 200m Farmers Carry

Conditioning

Baseline

-40 Squats

-30 Sit Ups 

-20 Push Ups

-10 Pull Ups

Cash Out

-1 Mile Run

Wednesday, September 16, 2026

 Happy Birthday Nikki!!!

Excited to Celebrate YOU!!

Nikki's Birthday Warm Up

Stretch

-150m Shuttle Run

-9 KB Swings

-13 KB Lunges

-93 Jumping Jacks

Nikki's Birthday Group Challenge

-3 Min. Unbroken Plank

Nikki's Birthday WOD

3 RFT

-33 DB Push Press

-33 DB Weighted Russian Twist

-33 Deadlifts *Weight of Choice

-33 Sit Ups

Nikki's Birthday Run

-1993 Mile Run

Monday, September 14, 2026

Warm Up

As Posted

Skill/Strength

8 Min EMOM

-10 Deadlifts

Conditioning

10 Rounds 

- 100m Run

- 10 Unbroken Box Jumps 

- 15 Unbroken Squats

- 20 Double Unders (50 Singles)

Wednesday, September 9, 2026

 Warm Up

As Posted

Skill/Strength

5 X 100 m Row

Attempt to Stop at 100.  

-1 Burpee Under

-2 Jumping Squats Over

Conditioning

3 Rounds

- 400m Run

- 21 KB Swings

-12 Rings

-21 Lunges

-12 Box Jumps

Wednesday, September 2, 2026

Warm Up

Stretch

-50m High Knees

-50m Butt Kicks

-25 Mountain Climbers

-30s Bar Hold 2X's

-40 Step Ups/Side-to-Side

Skill/Strength

8 Minute EMOM

-4 Power Cleans

Conditioning

CrossFit "Angie" 

-100 Pull Ups

-100 Push Ups

-100 Sit Ups

-100 *Squats

*Must use box or ball

Scaled

-50 Pull Ups

-50 Push Ups

-50 Sit Ups

-50 Squats

Monday, August 31, 2026

Warm Up

As Posted

Skill/Strength

2 Rounds 

-50m High Knees

-50m Butt Kicks

-1 Min Unbroken Plank

-1 Min Bar Hang Hold

Conditioning

Crossfit's Kelly

5 Rounds 

-400 m Run

-30 Box Jump 

-30 Wall Ball Shots 

Group Cash Out

TABATA 

-Deadlifts

Wednesday, August 26, 2026

 Happy Birthday Daniel B.!!!!

Excited to Celebrate YOU!!!

Daniel's Birthday Warm Up

Stretch

-8 Burpees

-29 Leg Lifts

-83 Jumping Jacks

Daniel's Birthday WOD

-1 Mile

-100 Push Ups

-200 Pull Ups

-300 Squats

-1 Mile

The "Murph" WOD is a famous CrossFit Hero workout done to honor Navy SEAL Lieutenant Michael P. Murphy, who died in Afghanistan in 2005. It consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a final 1-mile run, ideally finished while wearing a 20-pound weight vest.

Strategy and PartitioningRx standard: Completed with a 20-lb vest (14-lb for women), doing all reps straight through (unpartitioned) if you are elite.

Partitioned (common): Break the middle block into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (the "Cindy" rep scheme) to save your muscles.

Scaled options: Drop the weight vest, reduce the run distance, or use band-assisted pull-ups.

Monday, August 24, 2026

 Happy Birthday Daniel C.!!! 

Excited to CELEBRATE YOU!!!

Daniel's Birthday Warm Up

Stretch

-8 Pullups/Rings 3X

-11 Push Ups

-67s Bar Hang Hold

*Repeat if Time Allows

Daniel's Birthday Run

-1967m Run

Daniel's Birthday WOD

-59 DB Bent Over Rows

-59 DB Glute Bridge

-59s Plank

-59 Sit Ups

-59 DB Tricep Extensions

-59 DB Cactus Arms

-59 DB Bench Press

Wednesday, August 19, 2026

 Happy Birthday Vaughn!!!

Excited to Celebrate YOU!!!

Vaughn's Birthday Warm Up

Stretch

Light Jog

-8 Burpees

-23 Push Ups

-86 Mountain Climbers

Vaughn's CrossFit Fabulous Forty Birthday WOD (slight modification)

-40 KB Goblet Squats

-40 KB Sings

-40 Burpees

-40 Box Jumps

-40 Toes-to-Bar

-40 MB Toss

-100m MB Run After Each Move!!!!

Vaughn's Birthday Run

-1986m Run

Monday, August 17, 2026

 Happy 47th Birthday April!!!
Excited to Celebrate YOU!!!

April's Birthday Warm Up

Stretch

Light Jog

-8   Mountain Climbers

-18 Sit Ups 

-19 Leg Lifts

-79 Side-to-Side

April's Birthday Run

-1979m Run

April's Birthday TABATA WOD

-Squats

-Rings

-Push Ups

-DB Curls

-Good Mornings

-Wall Sit

Wednesday, August 12, 2026

Warm Up

As Posted

Skill/Strength

2 Sets of TABATA

-DB Push Press

-DB Bench Press

Conditioning

20min AMRAP

-50 Jumping Jacks

-40 Squats

-30 Jumping Squats

-20 Lunges

-10 Burpees

-20 Push Ups

-30 Mountain Climbers

-40 Step Ups

-50 Sit ups

Wednesday, August 5, 2026

Birthday WOD

Warm Up

Stretch

-200m Light Jog

-8 Burpees

-Accumulate 1 Min Bar Hang

Birthday WOD

-58 KB Swings

-58 KB Deadlifts

-58 KB Lunges

-58 Alt. KB Clean

-58 BP G2O

-58 BP Step Ups

-58s BP Wall Sit

-58s BP Farmers Carry

Birthday Run

-1968m Run

Monday, August 3, 2026

Warm Up

Stretch

150m Shuttle Run

-5 Inch Worm Push Ups

-25 Mountain Climbers

-30s Sampson Stretch Each Leg

*Repeat If Time Allows

Skill/Strength

TABATA

-Push Ups

Conditioning

3 Rounds for Time 

- 20 Box Jumps 

- 15 Thrusters 

Wednesday, July 29, 2026

 Take 2 Birthday WOD- Happy B I R T H D A Y Carlen!!!

Warm Up

As Posted

Skill/Strength

Group Stretch

Conditioning

21-15-9-6

- G2O (Barbell Preferred)

- Bar-Facing Burpees

- Double Unders

Monday, July 27, 2026

 Happy Birthday CARLEN!!!!

Excited to Celebrate YOU!!

Carlen's Birthday Warm Up

Light Jog

Stretch and Stretch and Stretch

-7 Seconds of Scissors

-29 Seated Weighted Twists

Be Like Carlen Birthday Challenge

Unbroken 4 Min. Plank Hold

OR

TABATA

-Planks

Carlen's Birthday WOD

-64 Push Ups

-64 Pull Ups 

-64 Sit Ups

*Per Coach: Substantial Compliance Acceptable

**Note: Carlen Acceptable- Only Strict Compliance

Carlen's Birthday Run

1962 Birthday Run

 

Wednesday, July 22, 2026

Warm Up

As Posted

Skill/Strength

100m Farmers Carry

1 Min Wall Sit

2 Min Bar Hang

1 Min Plank Hold

100m Farmer Carry

Conditioning

Run 800m

5 Rounds 

-10 DB Front Squat 

-10 DB Push Press

-5 DB G2O

Run 800m

Monday, July 20, 2026

Warm Up

As Posted

 

Skill/Strength

Alternating TABATA 

-DB Bench Press

-Sit Ups

Conditioning

10/9/8/7/6/5/4/3/2/1 

- Goblet Squats

- Burpees

- Dips 

Wednesday, July 15, 2026

Warm Up

As Posted

Skill/Strength2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest 

Conditioning:

AMRAP in 15 Min

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

Cash Out

-500m Row

AND
-Accumulate BW in Sec. BH

Monday, July 13, 2026

Warm Up

3 Stair Loops

-20 Lunges

-20 Dips

-20 Bicycle Crunches

Conditioning

Indoor TABATA WOD

-Planks

-DB Side Lunge

-DB Curls

-DB OH Tricep Extension 

-DB Snatches

-DB Scissors 

-Jumping Squats

-Movement of Choice

Wednesday, July 8, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-Alternating DB Snatches

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Sit Ups

- Squats

Cashout

1 Mile Run

Monday, July 6, 2026

Warm Up

Stretch

150m Shuttle Run

-15 Lunges

-20 Mtn. Climbers

-25 Sit Ups

Repeat if Time Allows

Skill/Strength

-4 14 Second Sprints

50%, 75%, 2-100%

Conditioning

- 20 DB Push Press - Use a Weight Heavier Than Your Norm

- 2 Jumping Squats - Unweighted, Jump at Least 4" Off the Ground

- 18 DB Push Press

- 4 Jumping Squats

- 16 DB Push Press

- 6 Jumping Squats

....

....

- 2 DB Push Press

- 20 Jumping Squats

Cash Out

-Bar Hang Hold in Seconds = Body Weight

Wednesday, July 1, 2026

Happy Birthday CAYLAH!!!!

Excited to CELEBRATE YOU!!

Caylah's Birthday Warm Up

Stretch

Light Jog

-6 Burpees

-31 High Knees

-96 Step Ups

Caylah's Birthday Run

-1996 m Run

Caylah's Birthday WOD

-30 Squats

-30 Sit Ups

-30 Russian KB Lift

-30 Lunges

-30s Planks

-30s Wall Sit

-30 Leg Raises

-30 Jumping Jacks

-30 Butt Kicks

-30 Bicycle Crunches

-30 Ground Toes to Rig

-30 KB Side Lunge

Monday, June 29, 2026

Warm Up

As Posted

Skill/Strength

-3 14 Second Sprints

Then

-TABATA Manmakers

Conditioning

4 Rounds

Four Min AMRAP

- 200m MB Run

- 20 MB Squats

- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)

Wednesday, June 24, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-Plank Hold

Conditioning

7 min AMRAP

- 7 Push-Ups

- 14 Kettlebell Swings (53/35)

2 min Rest

7 min AMRAP

- 7 Dumbbell Thrusters (35/20)

- 14 Pull-Ups

2 min Rest

7 min AMRAP

- 7 Lunges

- 14 Sit-Ups

Monday, June 22, 2026

Warm Up

As Posted

Skill/Strength

6 Sprints

Conditioning

WOD #1

5 Rounds of 10

-Bar Bent Over Row

-Hang Power Clean

-Front Squat

-Push Press

-Good Morning

WOD #2

TABATA

-Manmakers

Cash Out

-200m Farmers Carry

-Accumulate in Seconds BW Bar Hang

Wednesday, June 17, 2026

HAPPY BIRTHDAY RACHEL!!!!!

Excited to Celebrate YOU!!

Rachel's Birthday Warm Up

Stretch

Light Jog

- 6 Sit Ups

- 21 DB Push Press

- 83 Mountain Climbers

Rachel's Birthday Run

1983m  Run/Jog/Hop/Skip/Crawl

Rachel's Birthday WOD 

- 43 Squats

- 150m Shuttle Run

- 43s Plank 

- 150m Shuttle Run

- 43 Deck Push-Ups

- 150m Shuttle Run

- 43 DB Snatches

- 150m Shuttle Run

- 43 Arm Circles

- 150m Shuttle Run

- 43 Side to Side

Monday, June 15, 2026

Warm Up

As Posted

Skill/Strength

6 Stair Loops

Conditioning

TABATA Indoor Fun!

- Inch Worm Push Up

- Squats

- Lunges

- DB OH Extension

- DB Snatches

- DB Row

- Jumping Jacks

- Single Leg Multiplier

Wednesday, June 10, 2026

Warm Up

As Posted

Skill/Strength

Alternating Tabata

- DB Bent Over Row

- DB OH Tricep Extension 

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -

- Shoulder to Overhead (95/65)

- Weighted Lunge

- Knees to Elbows (or 2x Sit-ups)

Cash Out

200m Farmers Carry

AND

Acc. Body Weight in Bar Hang

Monday, June 8, 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

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