CrossFit Classes:

Monday: Fran

Tuesday: Bench Press!!!

Wednesday: Filthy 50’s

Thursday: Muscle Ups, come train ‘em!

Friday: “Ledesma”

Saturday: “Mini Gilligan”

Traditionally 30 minutes bike, 20 minutes run, 10 minutes row, 3 rounds for distance. Can be smish-smashed into any order to allow up to 4 people to go, and there might need to be a sign up scenario for this too, and potentially a long day at the gym.


Weightlifting Conjugate:

Monday: Speed Strength Snatch

High Hang Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Duffalo Bar on Back, Box Squat 10×2 with 60% of Back Squat max, and 25% Chains, wide stance

Zercher Belt Squat 5×5

40 Seated Jumps Vest + PVC SN

Banded GM’s 200x, use a big band

Banded Ab Mat Sit-ups 4×25


Tuesday: Sleds Work Session

3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Deadlift for Max

Belt Squat Overhead Squat for Max

Single Arm Allen Lift 5×15 /side

Flutter Kicks against Bands Hypers 200x


Friday: Lower Body Accessories

45 Degree Hip Extensions 5×10

Walking Lunges Bar on Back 5×12/side

Reverse Hypers Angle 180lbs 4 sets

Ankle Weight Hamstring curls on Cheese Mat 10 min

Hollow Rocks do 100, ankle weights on wrists


Saturday: Max Effort Upper Body

Close Grip 1 Board w/ 4 Chains/side -Straight Bar

Seated DB Military Press Heaviest 8, 3 sets

Seated Cable Row 5×12 band it

Medium Mag Grip 5×8


Sunday: Rest


Powerlifting Conjugate:


40 Seated Jumps Wearing a weighted Vest

Front Banded Cambered Bar Goodmorning x3

Rack Pulls 17 w/ 2 1″ Bands 3×3

Hip and Back Extensions 5 Sets

Freedom Marching 4×75

One Handed Farmers Walk 3 trips/side



Floor Press for Max

Multi Grip Bar Close Grip 5 Board 3×12

Elbows Out DB Extensions 3×15

Lean Back on Lat Pull Supine Medium Grip Mag Grip 5×8

Underhanded Straight 5×15

MedBall Shot Puts 5×8/side throw it hard



Wearing a weighted Vest 40 seated jumps

Reverse Hypers 5×15

L-Sit Holds 10 Max Effort Holds

Hamstring CurlsBanded 200x

Triceps Extensions Do 100-200 of them



Cambered Bar Low Box Normal Stance K: Orange and Mini + 95

Speed Dead’s Sumo 160 w/ 1″ and micro bands 20 singles

Glute Ham Raises 5 sets

Sideways Sled Marching 4 trips with 2 plates and a 25 on there.

GHD Sit-ups 5×20



Multi Grip Bar w/Bands: 8×3 K: 60 Micro Bands

Freak Bar Partials 5 sets top half

Multi Micro Single Arm to the Front 5 sets triceps extensions

Ring Row feet on Box 5x Max Reps

100 Jumping Pull-ups

Shoulder Horn 3x burning/side