Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Thursday.1.29.2026
Workout
A. For time:
10 Deadlift (185/125)
10 Hang Full Clean
10 Ring Dips
200m Run
8 Deadlift (185/125)
8 Hang Full Clean
8 Ring Dips
200m Run
6 Deadlift (185/125)
6 Hang Full Clean
6 Ring Dips
200m Run
4 Deadlift (185/125)
4 Hang Full Clean
4 Ring Dips
200m Run
Wednesday.1.28.2026
Workout
A. Every 2mins for 12mins:
snatch I.I.
B. 3rds NFT
20 V-ups
10 rev. lunge stepup (20)
10 Hurdle Hops
bonus work
SweatFit:
AMRAP 20
10 DB DL
10 DB Hang Clean
10 DB Push Press
*every 5mins 300m Row or run
**Start with run
Tuesday.1.27.2026
Workout
A. Back Squats
4×4 85%
B. 3rds:
8 Hang Power Clean (155/105)
30 DU
200m Run
Monday.1.26.2026
Workout
A. “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pullups
bonus work
SweatFit:
1 min plank hold
1 min wall Sit
1 min rest
AMRAP 12
12 Ring Row
12 WB situps
12 Cal Bike
Saturday.1.24.2026
Workout
Closed for Winter Lifting Land
Friday.1.23.2026
Workout
NO PM CLASSES
A. Deadlift
5×2
B. 8 sets:
200m Row
*rest 1min
bonus work
SweatFit:
AMRAP 16
400m Row
12 WBs
15 Situps
Thursday.1.22.2026
Workout
A. Back Squat
4×4 83%
B. Tabata
Cals Bike
M. Climbers
Thrusters (45/35)
Situps
Wednesday.1.21.2026
Workout
A. Every 2mins for 14mins:
Clean I.I.
B. 3rds NFT:
10 RDL
16 bicep Curls
16 Tricep Ext.
bonus work
SweatFit:
Every 2mins for 16mins:
8 cal Bike
Max: Pushups
situps
Airsquats
Rest :30
Tuesday.1.20.2026
Workout
A. Push Jerks
4×2 83%
B EMOM 10
Bike
:15 Sprint
:45 Recover
Monday.1.19.2026
Workout
MLK
Buy-in 200m farmer carry
4rds:
19 HR pushups
20 Goblet Squats (50/35)
19 Burpees
68 DU
Buy out-Max Wall Sit
bonus work
SweatFit:
AMRAP 15
Buy-in 200m Run
Then:
19 Pushups
20 Airsquats
19 Situps
68 Jump Rope
Buy-out: 1 min wall sit
Saturday.1.17.2026
Workout
A. For time:
1000m Run
12 S2OH (185/ 125)
8 MU
750m Row
12 S2OH
8 MU
400m Run
12 S2OH
8 MU
Friday.1.16.2026
Workout
A. Back Squat
4×4 80%
B. EMOM 12
1- 10/7 Strict Pullups
2-HSW or HSPU
3-20 Wallball Situps
4- 10 Bulgarian Split squats
bonus work
SweatFit:
Buy-in: 1 min plank
AMRAP 12
12 Cal bike
12 Ring Row
12 DB Thrusters
Cashout- 1 min wall sit
Thursday.1.15.2026
Workout
A. EMOM 9
1-10 DB Bench press
2-10 Bicep Curls
3- 10 Ring Dips
@ 12min mark
AMRAP 10
10 DB Hang CnJ ® (50/35)
10 T2B
10 DB Hang CnJ (L)
10 Cal Bike
Wednesday.1.14.2026
Workout
A. Every 2mins for 14 mins: Clean I.I.
B. EMOM 8
1- 200m Run
2- 200m Row
bonus work
Sweatfit:
AMRAP 15
400m Row
8 Burpees to plate
16 KB DL
Tuesday.1.13.2026
Workout
A. Push Jerks
4×2 80%
B 3rds:
75 DU
20 Lunges
20 weighted Situps or GHD
Monday.1.12.2026
Workout
A. Deadlift
5×2
B. AMRAP 10
10 C2B
12 Box Jumps (24/20)
14 Medball Clean (25/20)
bonus work
SweatFit:
AMRAP 15
10 Medball Clean
10 WBs
10 Medball Stepups
200m Run
Saturday.1.10.2026
Workout
A. For time:
750m Row
12 Hang Full Clean
8 WW
500m Row
10 Hang Full Clean
6 WW
250m Row
8 Hang Full Clean
4 WW
(185/125)
Friday.1.9.2026
Workout
A. Every :90 for 12mins:
Power Snatch I.I
B. AMRAP 9
10 DB Snatch
10 Front Rack Lunge
200m Run
(70/50) x1
bonus work
SweatFit:
A. EMOM 20
1- DB Push press
2-Stepups
3-Cals Bike
4- Situps
Thursday.1.8.2026
Workout
A. Push Jerk
4×2 78%
B. 3rds:
10 T2B
12 Cal Bike
14 S20H (50/35)
Wednesday.1.7.2026
Workout
A. Every 2mins for 14mins:
Build to heavy single for Clean
B. EMOM 9
1- 20 V-ups
2-20 Russian Twists
3-40 M. Climbers
bonus work
SweatFit:
A. 5 sets:
AMRAP 3
4 DB Snatch
5 Pushups
6 Airsquats
7 Situps
*rest 1min, pick up where left off
Tuesday.1.6.2026
Workout
A. Deadlift
5×2
B. For time:
50 DU
20 Box Stepovers (20)
40 DU
15 Box Stepovers
30 DU
10 Box Stepovers
(50/35)
Monday.1.5.2026
Workout
A. Back Squat
4×4 78%
B. “Jackie”
For time:
1000m Row
50 Thrusters (45/35)
30 Pullups
bonus work
SweatFit:
A. AMRAP 16
400m Row
15 KB Swings
30 Jump Rope
Saturday.1.3.2026
Workout
AMRAP 20
Weight Vest Needed
Friday.1.2.2026
Workout
A. Every :90 for 12mins:
Power Clean I.I.
B. 3rds:
5 CnJ (155/105)
10 Pullups
15/12 cal Bike
bonus work
SweatFit:
AMRAP 8
8 DB Hang CnJ
8 Cal Bike
30 Jump Rope
*rest 2min
AMRAP 8
8 Pushups
8 Cal Bike
20 Airsquats
Thursday.1.1.2026
Workout
Happy New Year!
CLOSED
Wednesday.12.31.2025
Workout
NYE: 8am and 9:30 Classes
4rds:
22 KB Swings (70/53)
22 Box Jumps (24/20)
400m Row
22 Burpees to target
22 WB’s (20/14)
Tuesday.12.30.2025
Workout
A. Build to 1RM:
Bench Press
B. 3rds:
8 DB thrusters (50/35)
8 Ring Dips (RX+ MU into dips)
Monday.12.29.2025
Workout
A. Back squat
5×10
B. AMRAP 9
10 DB Snatch (50/35)
12 T2B
40 DU
bonus work
SweatFit:
AMRAP 15
10 DB Push Press
10 DB stepups
10 Burpee Broad Jumps
10 Cal Row
*ea rd add 1 rep
Saturday.12.27.2025
Workout
A. Bulgar
10 Rds:
150m Run
7 C2B
7 Front Squats (135/95)
7 HSPU
Friday.12.26.2025
Workout
Happy Boxing Day!
CLOSED