Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
Saturday.8.22.2026
Workout
A. 3rds:
60 DU
6 FS (225/155)
6 Bar MU
16 Cal Bike
6 Power Cleans (225/155)
16 C2B
Friday.8.21.2026
Workout
A. EMOM 15
1- 10 Rev. lunge stepups (5/5)
2- 20 calf raises
3- 10 single leg RDL
B. 4rds:
7/5 Strict Pullups
20/15 Pushups
20 V-ups
bonus work
SweatFit:
3rds for Max Reps
1- DB push press
2-:60 wall sit
3- DB Hang clean
4- Plank Hold
5- Cals Row
6- Rest
Thursday.8.20.2026
Workout
A. EMOM 25
1- 12 Thrusters (95/65)
2- 14 T2B
3- 8 BBJO (24/20)
4- 200m Run
5- Rest or RX+ 5 Bar MU
Wednesday.8.19.2026
Workout
A. Every :90 for 12mins:
Sumo DL x3
B. AMRAP 9
300m Row
12 Box Jump overs (20/14)
6 DB Snatch (70/50)
bonus work
SweatFit:
1 min plank hold
1 min wall sit
1 min up downs
*rest 1 min
AMRAP 10
10 step ups
20 situps
300 row
40 plank should taps
*rest 1 min
1 min up downs
1 min wall sit
1 Plank hold
Tuesday.8.18.2026
Workout
A. strict Press
5×5
B. 3rds:
50 DU
12 WB’s (20/14)
3 ring mu or 10 dips
Monday.8.17.2026
Workout
A. Front squat
6×6 80%
B. 2rds:
12 DL (225/155)
12 HSPU
12 Cal Bike
bonus work
SweatFit
EMOM 9
1-10 Z press
2- 20 plank shoulder taps
3- 10 Medball slams
*rest 1min
AMRAP 7
8 Cal bike or ski
30 Jump rope
10 G2OH
*rest 1min
AMRAP 7
200m Run
10 Box Jump
10 Plate squats
10 Plate squats
Saturday.8.15.2026
Workout
A. 2rds:
30 Cal Row
25 T2B
20 WB’s
15 Power Clean (135/95)
10 FS
5 WW
bonus work
10am Hyrox Class!
Friday.8.14.2026
Workout
A. Every :90 for 12min:
Deadlift x2
B. AMRAP 10
8 Burpees to plate
10 situps
12 Airsquats
200m run
*WV optional
bonus work
SweatFit:
AMRAP 18
200m Run
10 SA DB thrusters (5/5)
10 DB stepups
400m Row
10 WBs
10 WB stepups
Thursday.8.13.2026
Workout
A. Front squats
6×4 80%
B. 3rds:
10/8 cal bike
8 S2OH
(155/105)
(185/125)
(225/155)
*rest 1min
Wednesday.8.12.2026
Workout
A. Every :90 for 12mins:
Power Snatch I.I.
B. 3rds:
10 Hang Power Snatch
12 Back Squats
14 C2B
(95/65)
bonus work
SweatFit:
Every 2mins for 16mins:
:90 of work
150m Row+
pushups
lunges
ring row
Slide Crunch
Tuesday.8.11.2026
Workout
A. Every 2mins for 12mins:
Bulgarian Split Squat
6×5
super set: broad Jump x3
B. 3rds:
10 Burpees to target
12 KB swings (53/35)
14 KB lunges
400m Run
Monday.8.10.2026
Workout
A. Strict Press
5×5 Build
B. AMRAP 12
4 Strict Pullups
11 Box Jumps (24/20)
13 Weighted Situps
23 Cal Bike
bonus work
SweatFit:
AMRAP 20
15/12 Cal Bike
20 Box stepups
15 Situps
20 DB Snatch
Saturday.8.8.2026
Workout
Closed for SWEATFEST 2026
Friday.8.7.2026
Strength / Skill
*CLOSED for EVENING CLASSES
Workout
A. Every :90 for 12mins:
Power Snatch I.I
B. EMOM 9
1- 20 Russian Twists
2- :30 Slide Crunch
3- :45 Plank Hold
bonus work
SweatFit:
EMOM 9
1- 20 Bicep Curls
2- 20 Banded tricep ext
3- 10 DB strict Press
*rest 1min
3 sets:
:90 100m run+Max bike cals
rest:30
Thursday.8.6.2026
Workout
A. Reverse Lunge
5×5
super set: Single leg Hip Thrusts
5×5
B. 4rds:
15/12 Cal bike
12 DB Push Press (50/35)
*rest 1 min
Wednesday.8.5.2026
Workout
A. Every :90 for 12mins:
Power Clean I.I.
B. In 5 mins complete:
400m Run
20 Stepups (24/20)
Max Power Cleans (135/95)
bonus work
SweatFit:
EMOM 20
1- 40 Jump rope
2- 200m Row
20 KB swings
4- 8 Burpees to target
Tuesday.8.4.2026
Workout
A. Every :90 for 12 mins:
Sumo DLx3
B. 3rds:
500m Row
8 Burpees over erg
16 BW Lunges
Monday.8.3.2026
Workout
A. Front Squat
6×2 80%
B. For time:
21-15-9
Situps
WB’s (20/14)
Bike Cals
bonus work
SweatFit:
1 min- Plank should taps
1 min- Max Situps
1 min- rest
AMRAP 10
10 Cal Bike
12 Ring row
14 G2OH
16 Walking Lunges
*rest 1min
???
Saturday.8.1.2026
Workout
A. In teams of 2:
AMRAP 20
10 Snatch (115/80)
10 OHS
5 Burpees
300m Run
10 Hang Clean
10 FS
5 Burpees
300m Run
10 DL
10 thrusters
5 Burpees
300m Run
10 S2OH
10 Back squats
5 Burpees
300m Run
*All reps Syncro
*Burpees over Partner
Friday.7.31.2026
Workout
A. Back Squat
3×1 95%
B. for time:
100 Cal bike
*every 2mins 10 situps
bonus work
SweatFit:
EMOM 20
1-DB Push Press
2-Ring Row
3-Burpees
4-DB squats
5-Rest
*For Max reps
Thursday.7.30.2026
Workout
A. AMRAP 22
500m Row
12 T2B
9 BBJO
6 CNJ (185/125)
Wednesday.7.29.2026
Workout
A. Split Jerkx 2
B. AMRAP 10
1 Rope climb
10 KB swings (70/53)
300m Run
bonus work
SweatFit:
EMOM 9
1- 10 DB Bench press
2- 20 Banded Tricep ext.
3- 15 Bicep Curls
*rest 1min
AMRAP 10
12/10 Cal Bike
15 KB swings
20 Situps
30 Jump rope
Tuesday.7.28.2026
Workout
A. Deadlift
3×3
B. 4 sets:
2mins on/1:30 off
60 DU
10 FS (155/105)
Max Bar Mu’s
Monday.7.27.2026
Workout
A. Bench Press
3×1 95%
+ Drop set at 80%
A. For time:
5-10-15-20-15-10-5
DB snatch
DB stepovers (20)
Cal Bike
(50/35) x1
bonus work
SweatFit:
AMRAP 20
40ft Suitcase carry (lenghtof gym and back)
8 SAR Thrusters
40ft Suticase carry
8 SAL Thrusters
40ft Lunges
400m Row
Saturday.7.25.2026
Workout
A. In teams of 2:
5rds:
10 Thrusters (95/65)
12 T2B
10 WB’s (20/14)
10 Burpees
300m Run
*Syncro
Friday.7.24.2026
Workout
A. Push Jerk x2 +1 Split
B. AMRAP 10
1 Rope Climb
10 G2OH
200m Plate Carry
(25)
bonus work
SweatFit:
1 min max Situps
*rest 1min
AMRAP 12
200m Medball Carry
12 WB’s
12 Medball DL
12 Medball Stepups
*rest 1 min
100 Cal row- total situps
Thursday.7.23.2026
Workout
A. 2rds:
30 Cal row
25 T2B
20 Wb’s (20/14)
15 Power Clean (135/95)
10 Bar MU or C2B
Wednesday.7.22.2026
Workout
A. Reverse Lunges
Front rack
5×5
B. 3rds:
300m Run
20 Pushups
20 V-ups
*rest 1min
bonus work
SweatFit:
Every 2mins for 16mins:
:90 of work
100m Run+
Ring Rows
DB thrusters
Pushups
DB Squats
Tuesday.7.21.2026
Workout
A. Bench Press
3×1 95%
Drop set 80%x max reps
B. For time:
10 cal bike
10 C2B
10 Box Jumps (24/20)
20 cal bike
20 C2B
20 Box Jumps (24/20)
10 cal bike
10 C2B
10 Box Jumps (24/20)
Monday.7.20.2026
Workout
A. Back squats
4×2 93%
B. 6rds:
10 DL
8 Hang Power Clean
6 S2OH
(95/65)
bonus work
SweatFit:
EMOM 9
1- 10 Gorilla Pulls
2- 10 Bulgarian Split Squats
3- :30 Flutter Kicks
*rest 1 min
EMOM 9
1- 100m Run
2- Max Stepups
3- Max Situps
