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Saturday, February 29th

We are currently going into Week #1 of a 4-week cycle focused on strength and stamina. Inside this training cycle, we will be placing a routine emphasis on squatting, where we are looking to estimate two numbers for percentages - our 1RM Back Squat, and our 1RM Front Squat. We will continue to prioritize classical CrossFit movements that we most commonly see in the CrossFit Open. A typical day will consist of daily conditioning and strength, naturally varying by design based on the training cycle we are currently in. We will start to incorporate skill work as requested by many of you within the community. We have a phenomenal mixture of Old School and New Generation of CrossFit athletes within our gym. The one thing that remains the same is that we will continue to “Forge Elite Fitness” through constantly varied functional movements executed at high intensity across broad time and modal domains.


Different every day, CrossFit workouts are tailored to the individual.


CrossFit uses safe, effective and efficient movements similar to those you use every day in life.


In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.




3 Sets:

30m Single Dumbbell Overhead Walking Lunge (Change Arms at 15m)

1:00 Plank Hold

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)


For Time:

30 Power Snatches

10 Ring Muscle-ups

30 Power Clean and Jerks

10 Ring Muscle-ups

30 Thrusters

10 Ring Muscle-ups

Barbell: 115/85

  • Choose weights for each barbell movement that allows you to complete at least 12+ repetitions unbroken when fresh.

  • Within the workout, we're likely completing the Olympic movements as quick singles and the Thrusters in sets of 3-6.

  • Ring Muscle Up Sub: 10 Strict Ring Rows/10 Ring Dips

GOAL: 10-25:00 (25:00 CAP)



In Teams Of 2 (Split However)

For Time:

60 Wall Balls

60 Partner Sit Ups with Medball

60 DB Hang Squat Cleans

60 KBS

60 Box Jumps

60 Ring Dips


60 Double Unders / 100 Single Unders (EACH)

60 Pull Ups

*Complete in any order but you must complete all 60 reps of that movement before moving onto the next movement



No class, the next available class is Monday at 7:30pm.

CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.


Monday - Thursday

7:30 - 8:30pm

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