Workouts & Schedule
View the workout of the day, scores, and class times all in one location! Select an item below to get started.
Workouts
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
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