Sample Programming

Programming is designed to build on itself week over week, with minimal day to day interference. You can improve with as little as three visits per week, but we encourage members to shoot for 4-5 days per week to maximize their improvement over time.

Below is a sample of a week’s programming. Most days will begin with a warmup, then a strength or skill practice and finally a workout aka metcon. Metcons will come in three different variations of difficulty, Fitness, Open & Competitor, designed to offer a similar stimulus to athletes of all skill levels.

If you are dropping in, you can reserve a spot by clicking here!

Monday

Strength

Back Squat
Every 2:00 x 5 Sets
5 Reps @ 65% of Week 1 Heavy Single

Metcon (Workout)

Intended Stimulus
Target Time 7-9 Minutes
Time Cap: 12 Minutes

Fitness
30/24 Calorie Bike
50 Ring Rows
30/24 Calorie Bike

Open
40/32 Calorie Bike
35 Pull Ups
40/32 Calorie Bike

Competitor
50/40 Calorie Bike
50 Pull Ups
50/40 Calorie Bike

Tuesday

Strength

Power Snatch
Every minute x 10 Minutes
5 Reps of lightweight touch and go Power Snatch

Metcon (Workout)

Intended Stimulus
Target Reps each round: 120+ reps
Minimum reps before scaling: 90 reps

Fitness
4 Rounds:
1:00 Max Dumbbell Push Press (light)
1:00 Max Abmat Sit Ups
1:00 Max Box Step Ups (16”)
1:00 Rest

Open
4 Rounds:
1:00 Max Dumbbell Push Press (35s/25s)
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Competitor
4 Rounds:
1:00 Max Dumbbell Push Press (50s/35s)
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Wednesday

Skill Work

Bench Press
Every 2:00 x 5 Sets
5 Reps @ 65% of Week 1 Heavy Single

Metcon (Workout)

Intended Stimulus
Target Time: 10-12 Minutes
Time Cap: 16 Minutes

Fitness
60 Up Downs + Box Step Ups (20”/16”)
*Every 2 minutes, starting at 0:00, perform 5 Dumbbell Front Squats (light)

Open
60 Burpee Box Jump Overs (20”/16”)
*Every 2 minutes, starting at 0:00, perform 5 Front Squats (95#/65#)

Competitor
60 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes, starting at 0:00, perform 5 Front Squats (135#/95#)

Thursday

Metcon (Workout)

Intended Stimulus
Target Time Each Set: 5:30 - 6:30 Minutes
Time Cap Each Set: 8 Minutes

Fitness
2 Sets for Time:
24 Alternating Dumbell Hang Clean and Jerks (light)
50 Jump Ropes
16 Alternating Dumbbell Hang Clean and Jerks (light)
50 Jump Ropes
8 Alternating Dumbbell Hang Clean and Jerks (light)
50 Jump Ropes
*Rest 2 minutes between sets

Open
2 Sets for Time:
24 Alternating Dumbell Hang Clean and Jerks (light)
35 Double Under Jump Ropes or 70 Jump Ropes
16 Alternating Dumbbell Hang Clean and Jerks (light)
35 Double Under Jump Ropes or 70 Jump Ropes
8 Alternating Dumbbell Hang Clean and Jerks (light)
35 Double Under Jump Ropes or 70 Jump Ropes
*Rest 2 minutes between sets

Competitor
2 Sets for Time:
24 Alternating Dumbell Hang Clean and Jerks (35/25)
50 Double Under Jump Ropes
16 Alternating Dumbbell Hang Clean and Jerks (35/25)
50 Double Under Jump Ropes
8 Alternating Dumbbell Hang Clean and Jerks (35/25)
50 Double Under Jump Ropes
*Rest 2 minutes between sets

Skill Work

Handstand Hold Work

Beginner:
5 Sets
1:00 Handstand Hold (wall)
1:00 rest after each set

Intermediate:
5 Sets
45 sec Handstand Hold (wall or feet on box)
1:15 rest after each set

Advanced:
5 Sets
30 sec Handstand Hold (feet or knees on a box)
1:30 rest after each set

Friday

Strength

Deadlift
Every 2:00 x 5 Sets
5 Reps @ 65% of Week 1 Heavy Single

Metcon (Workout)

CrossFit Open Workout 14.4 Retest
14 Minutes: As Many Reps As Possible
Target Reps: 130+
Minimum Reps before scaling: 115

Fitness
30/24 Carlorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups

Open
50/40 Carlorie Row
40 Toes to Bar or Hanging Knee Raises
40 Wall Balls (14#/10#)
30 Power Cleans (95#/65#)
20 Muscle Ups or Burpee Pull-Ups

Competitor
60 Carlorie Row
50 Toes to Bar
40 Wall Balls (20#/14#)
30 Power Cleans (135#/95#)
20 Muscle Ups

Saturday

Community Partner Workout

Intended Stimulus:
20 Minutes: As Many Reps as Possible
Partner 1 completes one full round while Partner 2 Rests
Then Partner 2 completes one full round while Partner 2 Rests

Fitness
You go, I go
5 Burpees
1 Round of Single Dumbbell DT (light/moderate)

Open
You go, I go
5 Burpees
1 Round of Double Dumbbell DT (35s/25s)

Competitor
You go, I go
5 Burpees
1 Round of Barbell DT (135#/95#)

DT:
12 Deadlifts
9 Hang Cleans
6 Push Press