Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Monday.10.6.2025
Workout
A. Back Squat
5×5 83%
B. AMRAP 9
5 WW
10 Box Jumps (30/24)
15 Cal bike
bonus work
SweatFit:
AMRAP 16
15/12 Cal Bike
10 ring Row
12 up/downs
50 Jump Rope
Saturday.10.4.2025
Workout
AMRAP 25
4 Ring MU
12 Box Jump overs (24/20)
16 DB snatch (50/35)
20 Cal Row
Friday.10.3.2025
Workout
A. Every 2mins for 16mins:
CnJ I.I.
B. For time:
12/10 cal Bike
10 KB Swings
12/10 Cal Bike
(88/70)
bonus work
Sweatfit:
EMOM 16
1- Max Cal Bike
2-:30 WB/ Slide Crunch
3- Max Cal Bike
4- :30 Stepups/ Pushups
Thursday.10.2.2025
Workout
A. Every 2mins for 12mins:
Deadliftx3
B. AMRAP 9
10 T2B
10 Medball Clean
10 Medball Stepups (20)
10 Burpees over Medball
(25/20)
Wednesday.10.1.2025
Workout
A. EMOM 12
gymnastics
B. For time:
400m Row
Then 4rds:
10 Hang Clean (135/95)
8 FS
6 S2OH
then: 400m Row
bonus work
Sweatfit:
In 3mins Max cal Row
*rest 1min
AMRAP 8
10 Ring Row
12 Dips off box
14 Situps
16 Lunges
*rest 1 min
in 3mins Max Cal Row
Tuesday.9.30.2025
Workout
A. Bench Press
2×2 95%
B. AMRAP 15
4/2 Strict Pullups
8/4 Pushups
6 Lunges
100m Run
RX=WV
Monday. 9.29.2025
Workout
A. Build to 1RM:
Front squats
B. Optional:
1 mile run
bonus work
Sweatfit:
A. Every 2mins for 14mins:
:90 work
100m run
0-Burpees
2- KBSwings
4- Plank Hold
6- Wall Sit
Saturday.9.27.2025
Workout
A. AMRAP 25
50 Barbell Back Rack Stepups (45/35) (20)
40 Barbell Seated Strict Press (45/35)
30 Barbell Back Rack Lunges (45/35)
20 V-ups
10 Strict Pullups
5 Wall Walks
Friday.9.26.2025
Workout
A. Split Jerk
Build to heavy Single
B. Optional:
For time:
500m row
bonus work
SweatFit:
3mins:
Max Cal Row
*rest 1 min
AMRAP 8
20 G2OH
18 Situps
16 Ring Row
14 Lunges
12 Pushups
10 Airsquats
*rest 1 min
In 3mins:
Max Cal Row
Thursday.9.25.2025
Workout
A. Back Squats
5×5 80%
B. 5rds:
12/10 Cals Bike
8 Deadlifts (225/155)
*rest 1min
Wednesday.9.24.2025
Workout
A. Every 2mins for 20mins:
3 CnJ (165/125)
6 C2B
9 Box Jump overs (20)
bonus work
SweatFit:
Tabata
Airsquats
up-downs
Slide Crunch
Lunges
Tuesday.9.23.2025
Workout
A. Front squats
4×1 98%
+Drop set at 80%
B. For time:
21-15-9
HSPU
DB FR Lunge (50/35)
Monday.9.22.2025
Workout
A. For time:
1 mile Run
20 S2OH (115/85)
1600m Row
20 Hang Power Clean (115/85)
bonus work
SweatFit:
AMRAP 14
250m Row
50 Steups
250m Row
40 Stepups
250m Row
30 stepups
250m Row
20 stepups
250m Row
10 Steups
250m Row
Max Stepups
Saturday.9.20.2025
Workout
A. 5rds:
5 FS
5 Bar MU’s
500m Row
(155/105)
(185/125)
(205/145)
(225/155)
(245/165)
Friday.9.19.2025
Workout
A. Bench Press
4×2 93%
B. AMRAP 8
20 Pushups
20 Situps
20 Airsquats
200m Run
RX=WV
bonus work
Sweatfit:
AMRAP 15
5 ring Row
5 Pushups
5 Airsquats
100m Run
Thursday.9.18.2025
Workout
A. Reverse Lunges
5×5 (Build)
B. EMOM 12
1- 10 Ring dips or 3-5 Ring MU
2- 1 min plank hold
3- 5 Tall Box Jumps (36/30)
4- 1min wall sit
Wednesday.9.17.2025
Workout
A. Split Jerk
4×2
B. 3rds:
500m Row
10 Burpees over Erg
bonus work
SweatFit:
AMRAP 15
500m row
15 WB situps
200m Run
15 WBS
Tuesday.9.16.2025
Workout
A. Front squats
4×1 95%
+drop set at 80%
B. For time:
50-40-30-20-10
DU
ea “-” is 10 S2OH (155/105)
Monday.9.15.2025
Workout
A. EMOM 14
1- 3 Deadlift (Build)
2- 10 T2B
@ 14min Mark
100/70 Cal Bike
bonus work
SweatFit:
AMRAP 16
10 up-downs
10 Cal Bike
10 DB Push Press
10 DB Lunges
Saturday.9.13.2025
Workout
Hike Mt. Pilchuck!! No regular classes.
Meet at trail head 7am
or
Caravan from gym at 5:45am
Friday.9.12.2025
Workout
A. Split Jerk
3×2
B. EMOM 9
1- 12 Rower Abs
2- 40 Russian Twists
3- :30 Slide Crunch
bonus work
SweatFit:
Every 2mins for 16mins:
in :90
200m Row
1- Max KB swings
2-Max Jump Rope
3- Max Pushps
4- Max Airsquats
Thursday.9.11.2025
Workout
A. Sept. 11th
For time:
2001m Run
11 Box Jumps
11 Thrusters (135/95)
11 C2B
11 P. cleans
11 HSPU
11 KB swings (70/53)
11 T2B
11 DL
11 Push Jerks
2001m Row
Wednesday.9.10.2025
Workout
A. Every :90 for 12mins:
Power Snatch l.l.
B. Every 2mins for 12mins:
16/14 Cal Bike
5 Power Snatch (135/95)
bonus work
SweatFit:
AMRAP 15
10 Cal bike
15 KB Deadlift
20 BW Lunges
25 Situps
Tuesday.9.9.2025
Workout
A. Bench Press
4×2 90%
B. 4 rds:
8 ring Dips (RX+ MU)
10 DB snatch (70/50)
14/ 12 Cal Row
Monday.9.8.2025
Workout
A. Front Squats
4×2 93%
+Drop set 80%
B. AMRAP 10
20 Walking Lunges
15 AS
10 DB stepovers (50/35) (20)
200m Run
bonus work
SweatFit:
EMOM 16
1-:50 Plank hold
2- :50 Wall Sit
3- Max cal Row
4- Rest
Saturday.9.6.2025
Workout
A. For time:
20 Thrusters
15 C2B
10 Burpees over bar
20 Power Cleans
15 C2B
10 Burpees over bar
20 S2OH
15 C2B
10 Burpees over bar
20 CnJ
15 C2B
10 Burpees over bar
(115/85)
Friday.9.5.2025
Workout
A. Bench Press
4×3 88%
-Super set 4×10 Bicep curls
B. AMRAP 12
40 Stepups (20)
20 Situps
400m Run
RX=WV
bonus work
SweatFit:
Every 2mins for 16mins:
10 cal Row
0-5 Burpees over erg
2- 10 Ring Row
Thursday.9.4.2025
Workout
A. Front squats
4×2 90%
+drop set at 80%
B. For time:
50 WB (20/14)
1000m Row
50 WB
Wednesday.9.3.2025
Workout
A. Split Jerk
3×2
B. AMRAP 9
16 Box jumps (24/20)
16 FR Lunge (95/65)
16 Pullups
bonus work
SweatFit:
AMRAP 15
200m Run
6 Manmakers
12 Weighted Stepups
18 Situps
Tuesday.9.2.2025
Workout
A. Sumo Deadlift
Build to Heavy 3 rep
B. 6 sets:
12/10 Cal Bike
12 KB Swings (70/53)
*Rest 1min
