Blog Week of 12-8-2025

Quote of the Week 12-8-2025

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"Today’s accomplishments were yesterday’s impossibilities"

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NEWS

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Welcome back friends! Time to sign up for our Holiday Party. Free food- can’t beat that. Hoping to see lots of you there.

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PROGRAMMING

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Boy, we are getting speedy this week! No joke repeats for our Strength work. Conditioning and max effort on these longer Metcons will be fun. I am looking forward to suffering alongside you guys.

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LET’S HIT IT!

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Monday

Strength

4 Rounds

100m Sprint

Rest the amount of time

It takes to run the 100m

Metcon

8 Rounds

100m Run

1 Squat Clean (CC)

2 Front Squats

3 T2B

4 Sit-ups

5 Air Squats

6 Walking Lunges

Tuesday

Strength

3 Rounds

15 Burpees

Rest the amount of time

It takes to hit 15

Metcon

AMRAP 14

4 Deadlifts (CC)

6 Pull-ups

8 Burpees Over Bar 

Wednesday 

Strength

4 Rounds

Row 150m

Rest the amount of time

It takes to row 150m

Metcon

21 Cal Row

15 HR Push-ups

9 Power Snatch (CC)

15 HR Push-ups

21 Cal Row

15 HR Push-ups

9 Power Snatch

15 HR Push-ups

21 Cal Row

Thursday

Strength

5 Rounds

15 Air Squats

Rest the amount of time

It takes to hit 15 

Metcon

AMRAP 20

5 Wallballs

10 Pistols

15 Sit-ups

20 Air Squats 

Friday

Strength

5 Rounds

10 HSPU

Rest the amount of time

It takes to hit 10

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

HSPU

2-2-2-2-2

C&J (CC)

1-1-1-1-1

Rope Climb 

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