Workouts & Schedule
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Workouts
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
Thursday.12.25.2025
Workout
Merry Christmas
CLOSED
Wednesday.12.24.2025
Workout
12 Days WOD
8am and 10am Classes only
Tuesday.12.23.2025
Workout
A. Build to heavy set of:
3 FS
B. 8 sets:
200m Row
*Rest 1 min
Monday.12.22.2025
Workout
A. Build to 1RM Strict Press
B. EMOM 12
1- 10 DB Bench Press
2- 10 Bicep Curls
3- 10 GHD or 20 Weighted Situps
3- 10 Ring Dips
bonus work
SweatFit:
EMOM 16
1- 10 DB Bench Press
2-20 Dips
3- 20 Bicep Curls
4-Max Cal Row
Saturday.12.20.2025
Workout
A. “Loreado”
6rds:
24 Airsquats
24 Pushups
25 Walking Lunges
400m Run
RX=WV
Friday.12.19.2025
Workout
A. Front squats
3×3 83% (NO pause)
B. AMRAP 10
2 Cleans+ 2 FS (205/145)
30 DU
12 Cal Bike
bonus work
SweatFit:
In 16mins:
Every 3 mins:
10 Cal Bike
AMRAP
10 Pushup
15 Ring Row
20 Airsquats
*rest 1min
Thursday.12.18.2025
Workout
A. For time:
21-18-15-12-9-6-3
Burpees to plate
*ea –
3 OHS (155/105) (RX+ 185/125)
3 Bar MU
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