Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Wednesday.12.17.2025
Workout
A. Bench Press
3×1 95%
B. 4rds:
8 DB snatch (70/50)
10 Box Jumps (24/20)
12 cal Row
bonus work
Sweatfit:
AMRAP 20
500m Row
40 Jump Rope
30 Airsquats
20 Situps
10 Ring Row
Tuesday.12.16.2025
Workout
A. 3 rds NFT:
10 Lunge Stepups
:20 ring L Hold
20 HS shoulder Taps
B. AMRAP 12
10 DeadLift (225/155)
12 HSPU
12 Cal Row
Monday.12.15.2025
Workout
A. Strict Press
4×2
B. 3rds:
10 S2OH (155/105) RX+ (185/125)
15 T2B
20 cal Bike
bonus work
SweatFit:
Every 2mins for 16mins:
20 KB siwngs
Max Cal Bike
then:
30 situps
30 Lunges
30 Pushups
*rest 30 sec
Saturday.12.13.2025
Workout
A. In teams of 2:
1000m Run
20 Bar MU
800m run
20 BBJO (20)
600m Run
20 Power Clean (155/105)
400m Row
20 S2OH (155/105)
200m Farmer Carry (50/35)
*Both athletes must run together
*Break up other reps anyway
Friday.12.12.2025
Warm Up
No Evening Classes
PCF Christmas Party 5-7Pm
Workout
A. 3rds NFT:
10 Seated Jumps
10 Bulgariain Split Squats
10 RDLS
B. “Annie”
50-40-30-20-10
DU
Sitiups
bonus work
SweatFit:
AMRAP 16
2 Wall Walk
20 KB swings
30 Jump Rope
400m Row
Thursday.12.11.2025
Workout
A. EMOM 25
1- 8 Thursters (135/95)
2- 200m Row
3-8 BBJO (20)
4- 200m Run
5- rest (rx+ 5 Bar MU)
Wednesday.12.10.2025
Workout
A. Strict press
4×2
B. AMRAP 15
20 Steups (24/20)
1 Rope Climb
15/10 Cal Bike
1 Rope Climb
bonus work
SweatFit:
EMOM 16
1- :60 Plank Hold
2-Max DB Stepups
2-:60 Wall Sit
3- Max Cal Bike
Tuesday.12.9.2025
Workout
A. Front squats
3×3 80% (NO pause)
B. AMRAP 10
10 pullups
10 DB Push Press (50/35)
10 Cal Row
Monday.12.8.2025
Workout
A. Bench Press
3×2 92%
B. EMOM 12
1- 10 Burpees to plate
2-10 Hang P. snatch (95/65)
3- 20 Situps
4- 15 Back Squats (95/65)
bonus work
SweatFit:
Every 2mins for 16mins:
10 Cal bike-
Max: Burpees, DB Push press, Burpees
*rest :20
Saturday.12.6.2025
Workout
A. For time:
800m Run
4rds:
5 WW
10 Front Rack Lunge (155/105)
15 Cal Bike
Buy-out: 800m run
Friday.12.5.2025
Workout
A. Every :90 for 12mins:
Power Cleans I.I.
B. For time:
15 C2B
15 G2OH (45)
15 C2B
bonus work
SweatFit:
AMRAP 16
8 G2OH
16 situps
200m Run
*rest :30
Thursday.12.4.2025
Workout
A. 10rds:
300/200m Row
15/10 Pushups
7/5 Strict Pullups
Wednesday.12.3.2025
Workout
A. Strict Press
4×2
B. AMRAP 9
10 FS (135/95)
10 BBJO (20)
10 V-ups
bonus work
SweatFit:
AMRAP 16
10 Box Jumps
12 Seated DB strict Press
14 DB snatch
16 Cal Row
Tuesday.12.2.2025
Workout
A. Front squats
3×3 pause 78%
B. 4rds:
12 Medball Clean (25/20)
12 T2B
200m Run
Monday.12.1.2025
Workout
A Bench Press
3×5
B. 3rds:
5 Manmakers (50/35)
12/10 cal Row
40 DU
bonus work
SweatFit:
Every 2mins for 16mins:
8 Cal row
10 G20H
30 Jump Rope
*adjust # so you have a 30sec. Rest
Saturday.11.29.2025
Workout
A. For time:
1,000m Run
Then 5rds:
6 Bar MU
8 P. Clean (185/125)
10 Bar Facing Burpee
then:
1000m Row
Friday.11.28.2025
Workout
Closed
Thursday.11.27.2025
Strength / Skill
Happy Turkey Day!
8am and 9:30am classes today!
Workout
ThanksGiving:
In Teams of 2:
Buyin-300 DU
2rds:
50 WBs (20/14)
50 SDHP (95/65)
50 Box Jumps (24/20)
50 Push Press (95/65)
50 Cals
50 Pushups
50 Pullups
Then: 1000m Run
Wednesday.11.26.2025
Workout
A. Strict Press
4×3
B. AMRAP 10
3 Power Clean (185/125)
15ft HSW
45 DU
15 ft HSW
bonus work
SweatFit:
2mins Max Cal Row
*rest 1min
AMRAP 10
8 DB Hang Clean
15Ft Bear Crawl
30 Jump Rope
200m Run
Tuesday.11.25.2025
Workout
A. Front squats
3×3- 3 sec Pause 75%
B. 4rds:
10 FR Lunge (155/105)
10 Weighted Situps or GHD
Monday.11.24.2025
Workout
A. Bench Press
3×2 90%
A. For time:
21-18-15-12-9-6-3
Pushups
ea “-” 3 snatch (185/125)
bonus work
SweatFit:
AMRAP 15
10 DB snatch
12 DB Lunge
14 DB Squat
16 Cal Row
Saturday.11.22.2025
Workout
A. AMRAP 25
400m Run
7 WW
20 Cal Bike
5 FS (225/155)
Friday.11.21.2025
Workout
A. Every 2mins for 14mins:
Power Clean I.I.
B. For time:
30 Pullups
50 DU
20 Pullups
50 DU
10 Pullups
50 DU
bonus work
SweatFit:
EMOM 16
1- 100m Run
2-Wall Sit
3- 100m Run
4- Plank Hold
Thursday.11.20.2025
Workout
A.Bench Press
3×6
B. Fight Gone Bad
3rds for total reps:
1 min:
WBS (20/14)
SDHP (75/55)
Box Jump (20)
Push press (75/55)
Cal Row
Rest
(17mins total)
*score is max reps
Wednesday.11.19.2025
Workout
A. Every 2mins for 14mins:
Deadlift x3
B. 6rds:
12/10 Cal Bike
4 DB snatch (100/70)
*rest 1 min
bonus work
SweatFit:
Every 2mins for 14mins:
:90 of work
8/6 Cal Bike
Max Situps, WBS, Stepups
Tuesday.11.18.2025
Workout
A. Strict Press
4×3
B. AMRAP 12
400m run
16 Pushups
16 Airsquats
16 Situps
16 Lunges
WV- optional
Monday.11.17.2025
Workout
A. Front Squat
3×3 70% (Pause 3 sec)
B. AMRAP 10
400m row
8 Burpees over rower
15 KB swings (53/35)
bonus work
SweatFit:
AMRAP 16
400m Row
50ft Farmer Carry
400m Row
50 Ft Lunges
400m Row
50ft Bear Crawl
Saturday.11.15.2025
Workout
A. Every 2mins for 16 mins:
CnJ
@ 20min Mark:
1 mile Run
Friday.11.14.2025
Workout
A. Split Squat
7×4 Build
B. For time:
21-18-15-12-9
Cals Bike
ea “-”
10 pullups or 8 Bar MU
bonus work
SweatFit
AMRAP 16
12 Cal Bike
30 Jump Rope
12 Ring Row
30 Slide Crunch
Thursday.11.13.2025
Workout
A. Strict Press
4×3
B. AMRAP 10
8 Hang Power Snatch
8 OHS
8 Thrusters
400/350m Row
(95/65)
