Friday, Sept 8

“Act as if what you do makes a difference. It does.” - William James

Strength 

EMOTM for 10 minutes

1 snatch 

Rest 2 minutes

EMOTM for 10 

1 C&J 

Metcon 

AMRAP 8:

Run 400m 

30 toes to bar 

20 box jumps 

XT

30 Leg raises

20 high box jumps

Thursday, Sept 7

“I may not have gone where I intended to go, but I think I have ended up where I intended to be.”

- Douglas Adams

Rebuild

3 sets 6-8 each 

 TEMPO 31x1

Landmine clean press 

½ kneeling KB chop 

Rotational split squat

Metcon

AMRAP 12

Bike for max calories

*every 2 minutes, starting at 0:00 perform 12 wall balls 14/20lb

Rebuild

4 sets 

Spanish squats 12

Kneeling DB press 12

Lateral sled drag 50/50’

Wednesday, Sept 6

“Though we travel the world over to find the beautiful, we must carry it with us or we find it not.” - Ralph Waldo Emerson

Strength 

Bench & Back Squat 

55% / 5

66% / 4

75% / 3

85% / 2 

95% / 1

105% / 1 

Metcon

For time: 

30 burpee pull-ups 

XT

30 Pull-ups 

Tuesday, Sept 5

“The world belongs to the energetic.” - Ralph Waldo Emerson

Rebuild

3 sets 

TEMPO 31x1

Row pike up 10

Gorilla row 8/8

¼ get-up 6/6

Metcon

AMRAP 15

15/12 cal row 

30 double unders 

Rebuild

4 rounds of:

50/50’ SA farmer carry

50’ sled push 

50’ reverse sled drag 

Monday, Sept 4

HAPPY LABOR DAY Y’ALL!

Today we will host a 9:30am community workout, and that’ll be it for the day, no other regular classes until Tuesday, Enjoy!

“Loredo”

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400m run

• 30 minute time cap

• Or, do a 30 minute amrap with a buddy. Splitting everything. One person working at a time. ( If you’ve been following the strength cycle, we will be maxing out Wednesday FYI, so maybe do the partner version for best results in your lifts! )

Saturday, Sept 2

“It is easier to love humanity as a whole than to love one's neighbor.” - Eric Hoffer

Community WOD 

Teams of 2

AMRAP 4 

Dball cleans 

Rest 1:00 

AMRAP 4 

Rope Climb 

Rest 1:00

AMRAP 4 

Row

Rest 1:00

AMRAP 4 

Bike 

Rest 1:00

AMRAP 4 

Jumping lunges 

Rest 1:00

AMRAP 4 

SA Devil press 

Rest 1:00

Friday, Sept 1

“It is not so much our friends' help that helps us, as the confidence of their help.” - Epicurus

Strength 

Bench & Back Squat 

3 x 6 / 65%

Metcon 

5 rounds for time:

10 Ring dips 

15 Med ball cleans 

45 double unders 

XT

Clean 

55% / 3 

65% / 3

75% / 8 x 3 

30 Dips

Thursday, Aug 31

“Good questions outrank easy answers.” - Paul Samuelson

Rebuild

3 sets 

TEMPO 31x1

Spanish squat 12

Gorilla row 8/8

¼ get-up 6/6

Metcon

5 rounds 

AMRAP 2:00

SA DB Burpee Box over 35/50, 20/24”

Rest 1:00

Rebuild

4 rounds 

Lateral step up 10/10

Plank pull through 8/8

SA farmer carry 50’/50’

Wednesday, Aug 30

“A problem well stated is a problem half-solved.” - Charles Kettering

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Strength 

Back Squat 

60% / 2

70% / 2 

80% / 2 

90% 5 x 2

Metcon

3 rounds for time: 

400m Run

15 Toes to bar 

5 C&J’s 115/185 

XT

Jerk 

55% / 3 

65% / 3

75% / 8 x 3 

30 Leg Raises

Tuesday, Aug 29

“To see things in the seed, that is genius.” - Lao Tzu

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Rebuild

3 sets of 8 each 

TEMPO 31x1

Rotational squat

Rotational press 

Row pike up 

Metcon

30-20-10

Cal Row 

Burpees over the row 

Rebuild

4 rounds of:

50’ crawl 

50’ sled push 

50’ reverse sled drag

Monday Aug, 28

“No amount of anxiety makes an difference to anything that is going to happen.”

- Allan Watts

Gym Happenings

FLOAT POSTPONED! The float schedule for this past Sunday will take place next Sunday Sept. 3rd!

Strength 

Bench 

60% / 2

70% / 2 

80% / 2 

90% 5 x 2

Metcon

2 rounds for time:

30 Pull-ups 

30 DB snatches 35/50

XT

Snatch 

55% / 3 

65% / 3

75% / 8 x 3 

30 Pull-ups 

Saturday, Aug 26

“Almost everybody is born a genius and buried an idiot.” - Charles Bukowski

Community WOD 

AMRAP 8

20 KB swings 

Max Sit-ups 

Rest 2:00 

AMRAP 8

Run 200m 

Max KB goblet squats 

Rest 2:00 

AMRAP 8 

Building lap SA farmer carry 

Max cal row 

Rest 2:00 

AMRAP 8 

12/15 cal bike 

Max KB two hand anyhow press 

Friday, Aug 25

“Life shrinks or expands in proportion to one's courage.” - Anais Bin

Strength 

Back Squat 

65% / 3 

75% / 3 

85% 5 x 3 

Metcon 

10 rounds for time:

2 Rope climbs 

10 single arm overhead DB reverse lunges 35/53 

XT

Jerk 

55% / 3 

65% / 3

75% / 6 x 3 

30 Leg Raises

Thursday, Aug 24

“Positive thinking will let you do everything better than negative thinking will.” - Zig Ziglar

Rebuild

3 sets of 6-8 reps each TEMPO 31x1 

Gorilla row 

Rotational press

KB windmill (bottom hand) 

Metcon

5 rounds 

1:00 each 

Box Jumps 24/30

Plate ground to overhead 25/45

Bike 

Rest  

Rebuild

4 rounds 

5 high box jumps 

High band chop 10-15 

Landmine rotational DL 6/6

Wednesday, Aug 23

“Knowledge comes, but wisdom lingers.” - Alfred Lord Tennyson

Strength 

Bench 

65% / 3 

75% / 3 

85% 5 x 3 

Metcon

21-15-9 

Bar facing Burpees 

Front squats 95/135

XT

Clean

55% / 3 

65% / 3

75% / 6 x 3 

30 Dips

Tuesday, Aug 22

“I divide all readers into two classes: those who read to remember and those who read to forget.”

- William Lyon Phelps

Rebuild

3-4 sets Tempo 31x1 

Rotational DL 6/6

Yates row 8

¼ KB Get-up 4/4

Metcon

AMRAP 15 

12/15 cal bike 

50’ left arm farmer carry 

50’ right arm farmer carry 

50’ goblet carry 

50’ bear crawl 

53/70lb 

Rebuild

AMFRAP 15  (As Many Fresh Reps As Possible)

50’ left arm farmer carry 

50’ right arm farmer carry 

50’ goblet carry 

50’ bear crawl 

Monday, Aug 21

“Nobody ever drowned in his own sweat.” - Ann Landers

Strength 

Back Squat 

65% / 3 

75% / 3 

85% 5 x 3 

Metcon

4 rounds for time

10 Overhead Squats 75/115

Run 400m 

XT

Snatch 

55% / 3 

65% / 3

75% / 6 x 3 

30 Pull-ups 

Saturday, Aug 19

“Nature is indifferent to the survival of the human species, including Americans.”

- Adlai Stevenson l

Strong Saturday

Lots of carry variations and Heavy Dball loading! 

Community WOD 

“Buddy, Bert” 

For time: 

50 burpees 

400m run 

100 push-ups 

400m run 

150 walking lunges 

400m run 

200 air squats 

400m run 

150 walking lunges 

400m run 

100 push-ups

400m run 

*40 minute time cap. 

*with a buddy, split everything, or fly solo for a challenge!

Friday, Aug 18

“Art is man's expression of his joy in labor.” - Henry Kissinger

Strength 

Bench 

60% / 4

70% / 4

80% / 5 x 4 

Metcon 

3 rounds for time: 

400m run

8 Cleans 75/115

8 Thrusters 75/115

XT

Clean

55% / 3 

65% / 3

75% / 4 x 3 

30 Dips

Thursday, Aug 17

“We may give without loving, but we cannot love without giving.” - Bernard Meltzer

Rebuild

3 sets of 8-10 reps TEMPO 31x1 

Rower pike-up 

Spanish squats

Kneeling DB press 

Metcon

Amrap 8 (with a buddy)

Row for calories

Dball hold 

*buddy must be holding a Dball while calories are being accumulated.

Rest 2:00 

Amrap 8:00 

Bike max cal

*buddy must be in Plank hold while calories are being accumulated 

Rebuild

3 sets 

Goblet carry 100’

Plank pull through 8/8

Sled push 100’