Gym Programming

Welcome to your gym's programming portal.
Here you'll find recent & upcoming weekly views.
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FEB 26 - MAR 3
MAR 4 - 10
MAR 11 - 17
MAR 18 - 24
MAR 25 - 31
APRIL 1 - 7
APRIL 8 - 14
APRIL 15 - 21
APRIL 22 - 28
APRIL 29 - MAY 5

MON

HOLE IN  THE WALL

FEBRUARY 26

Back Squat
On the 3:00 x 3 Sets:
8 Back Squats
Start First Set at 60% & Build

"Hole In The Wall"
Every 2 Minutes x 5 Rounds:
25 Wallballs (20/14)
Max Dumbbell Snatches (50/35)
‍

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TUE

BRADLEY [HERO]

FEBRUARY 27

10 Rounds For Time
Sprint 100 Meters
10 Pull-ups
Sprint 100 Meters
10 Burpees
Rest :30 Between Rounds
Time Cap: 35 Minutes
‍

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WED

PLYWOOD

FEBRUARY 28

Hang Power Cleans
On the 3:00 x 3 Sets:
8 Hang Power Cleans

"Plywood"
3 Rounds of
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
...Rest 1 min
2 Rounds of
10 Reps Each
...Rest 1 min
1 Round of:
15 Reps Each
‍

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THU

GOAT | MINESWEEPER

FEBRUARY 29

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
‍
-OR-
‍
"Minesweeper"
On the Mintue x 20 [5 Rounds]:
Minute 1: Row Calories
Minute 2: Double Unders
Minute 3: AbMat Sit-ups
Minute 4: Rest
‍

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FRI

OPEN 
WORKOUT 24.1

MARCH 1

THE CROSSFIT OPEN WORKOUT 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell...
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
(50/35)KG | (22.5/15)
*Time cap: 15 minutes

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SAT

TRI SPRINT INTERVALS V1

MARCH 2

5 Rounds:
AMRAP 4:
30/24 Calorie Row
30/24 Calorie Bike Erg
Max 10-Meter Shuttle Runs
Rest 4:00 Between Rounds

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SUN

BODY ARMOR ENDURANCE V1

MARCH 3

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | DB Bent over row each arm
Min 2 | Single DB alternating boxstep ups
Min 3 | Wide grip push up
Min 4 | DB crush grip floor press
Rest :30 between sets.

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MON

TENDERLOIN

MARCH 4

Front Squat
On the 3:00 x 3 Sets:
8 Front Squats
Start First Set at 60% & Build
‍
"Tenderloin"
3 Rounds
12/9 Calorie Row
12 Front Squats
Directly into...
3 Rounds
12/9 Calorie Row
12 Deadlifts
Barbell: (155/105)
KG | (70/47)

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TUE

STRICT LITTLE DEVIL

MARCH 5

5 Rounds for time of:
800m Run
8 Strict Pull-ups
12 Devil Press 50/35
Time Cap: 40 Minutes

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WED

MR. GOODBAR

MARCH 6

For Time:
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk
Barbell: (135/95)
Time Cap: 10 Minutes
KG | (61/43)

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THU

GOAT DAY | HIP, HIP, HOORAY!

MARCH 7

"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
‍
-OR-
‍
"Hip, Hip, Hooray!"
On the Minute x 20 [5 Rounds]:
Minute 1: C2 Bike Calories
Minute 2: Box Jumps (24"/20")
Minute 3: Air Squats
Minute 4: Rest

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FRI

24.2

MARCH 8

THE CROSSFIT OPEN WORKOUT 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders ♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

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SAT

TRI SPRINT INTERVALS V2

MARCH 9

"Tri Sprint Intervals V2"
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/24 Calorie Bike Erg
Max Calorie Row
Rest 4:00 Between Rounds

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SUN

BODY ARMOR ENDURANCE V2

MARCH 10

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | Box jump overs
Min 2 | Strict pull ups
Min 3 | Alt Double DB front racklunge
Min 4 | Double DB hang powerclean
Rest :30 between sets.

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MON

OVER THE RAINBOW

MARCH 11

Overhead Squat
On the 3:00 x 3 Sets:
8 Overhead Squats
Start First Set at 60% & Build
"Over The Rainbow"
3 RFT:
14 OHS, 115/85
14 Lateral Bar Burpees
Into
3 RFT
14 Wall Balls, 20/14
14 Lateral Bar Burpees
Time Cap: 15 Minutes
KG | (52/8)
(9/6)

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TUE

MR. JOSHUA [HERO]

MARCH 12

5 Rounds For Time:
400 Meter Run
30 Sit-ups*
15 Deadlifts (250/165)
Time Cap: 30 Minutes
* AbMat For Classes,
GHD For Open/Games
REPEAT FROM 8/19/23

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WED

SPACE FORCE

MARCH 13

Bench Press
On the 3:00 x 3 Sets:
8 Bench Press
‍
"Space Force"
AMRAP 4:
21/16 Calorie Row
16 Alternating Single Arm Hang DB Snatch
16 Push-ups
Rest 1 Minute
AMRAP 4:
18/14 Calorie Row
14 Alternating Single Arm Hang DB Snatch
14 Push-ups
Rest 1 Minute
AMRAP 4:
15/12 Calorie Row
... Read More...

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THU

"GOAT DAY"

MARCH 14

On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
-OR-
"Any Minute Now"
On the Minute x 20 [5 Rounds]:
Minute 1: Calorie C2 Bike
Minute 2: Box Jumps, 30/24
Minute 3: 200m Run
Minute 4: Rest

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FRI

24.3

MARCH 15

TBD

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SAT

TRI SPRINT INTERVALS V3

MARCH 16

5 Rounds:
AMRAP 4:
30/24 Calorie Row
30 x 10-Meter Shuttle Runs
Max Calorie Bike Erg
Rest 4 Minutes Between Rounds

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SUN

BODY ARMOR ENDURACE V3

MARCH 17

EMOM 28 ( 7 rounds)
Complete 8-12 Reps of each
Min 1 | Half kneeling DB shoulder press right
Min 2 | Half kneeling DB shoulder press left
Min 3 | Alternating DB hang clean
Min 4 | Burpees
Rest exactly :30 between sets.
Athletes will likely use 1 DB load
for the press and a heavier load for the clean

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MON

SAVAGERY

MARCH 18

Strict Press
In a 10:00 Window
Max Strict Press @ 80%

"Savagery" [BENCHMARK]
AMRAP 10:
3 Power Cleans
3 Front Squats
3 Push Jerks

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TUE

THE DELOREAN

MARCH 19

5 Rounds x AMRAP 4:
15 TTB
30/24 Calorie Row
60 Double Unders
Max Calorie Row
Rest 4 Minutes Between Rounds

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WED

CHARLEY HORSE

MARCH 20

Deadlift
In a 10:00 Window
Max Deadlifts @ 80%

"Charley Horse"
5 Rounds of:
200m Run
10 Deadlifts, 245/165
15 Push ups
Time Cap: 15:00

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THU

BUTTERFLIES

MARCH 21

5 Rounds For Time:
30/24 Calorie Bike Erg
30 Russian Kettlebell Swings(53/35)
10-20-30-40-50 Box Jumps
(24"/20")
Time Cap: 30:00

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FRI

TALLADEGA NIGHTS

MARCH 22

Back Squat
In a 10:00 Window
Max Back Squats @ 80%

"Talladega Nights"
5 x AMRAP 3
21 Wall Balls (20/14)
21/15 Cal Row
Max Strict Pull ups
No Rest Between AMRAPS

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SAT

DEVIL DOGS

MARCH 23

[TEAMS OF 3]
For Time:
1 Mile Run
50 Devil Press
50 Double Dumbbell Clean & Jerks
800 Meter Run
35 Devil Press
35 Double Dumbbell Clean & Jerks
400 Meter Run
20 Devil Press
20 Double Dumbbell Clean & Jerks

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SUN

8 BALL

MARCH 24

EMOM 8
Min 1 | Max Burpees to target
Min 2 | Max Calorie Row
Rest 4:00
EMOM 8
Min 1 | Max Alternating Single DB devils press
Min 2 | Max Calorie Bike
Rest 4:00
EMOM 8
Min 1 | Max 25’ Shuttle runs
Min 2 | Max Push Ups

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MON

MEDULLA OBLONGATA

MARCH 25

Strict Press
Max repetitions of Strict Press @85%
‍
"Medulla Oblongata"
On the 1:30 x 10 Rounds:
30 Double Unders
10 Kettlebell Swings (70/53)
Max Calorie Bike Erg

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TUE

DOWN WITH THE SICKNESS

MARCH 26

5 Rounds for time:
400m Run
12 Thrusters (75/55)
12 Burpees
12 Pull-ups

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WED

SUGAR SHACK

MARCH 27

Deadlifts
Max repetitions of Deadlifts @ 85%
‍
"Sugar Shack"
For Time:
500/450 Meter Row
Directly Into...
21-15-9:
Box Jumps (30/24")
Deadlifts (225/155)
Directly Into...
500/450 Meter Row

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THU

SITTING ROOM

MARCH 28

8 Rounds For Time:
400 Meter Run
25 AbMat Sit-ups
2 Rope Climbs (15')
Rest 1 Minute Between Rounds

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FRI

REBAR

MARCH 29

Back Squats
Max repetitions of Back Squats @85%
‍
"Rebar"
21-15-9:
Front Squats
Bike Erg Calories
Power Cleans
Bike Erg Calories
Barbell: (135/95)

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SAT

3 BEST FRIENDS

MARCH 30

6 Rounds For Time:
600 Meter Run (Each Athlete Runs 200 M)
45 Dumbbell Dumbbell Push Press(50/35)
30 Toes to Bar
15 Burpee Box Jumps (24"/20")
‍
1 Athlete Works At a Time

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SUN

BALL ME BLAZER

MARCH 31

4 Rounds
500m Row
10 Burpees over rower
15 Push ups
20 Medball squat cleans

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MON

SHAKE A LEG

APRIL 15

Bench Press
Max Repetitions of Bench Press @85%
‍
"Shake a Leg"
For Time:
30 Toes to Bar
30 Front Squats (135/95)
30 Toes to Bar
On the Minute [Starting at 0:00]:
6 Lateral Barbell Burpees
Time Cap: 18 Minutes

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TUE

JERRY [HERO]

APRIL 16

For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
REPEAT FROM 5/9/23
Time Cap: 30 Minutes

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WED

SWEEP THE LEG

APRIL 17

Power Clean
Max Repetitions of Power Cleans @85%
‍
"Sweep The Leg"
[For Time]
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Barbell: (115/85)
Time Cap: 18 Minutes

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THU

BY ANNIE MEANS

APRIL 18

50-40-30-20-10:
AbMat Sit-ups
Double Unders
Directly Into....
5 Rounds:
30 Push-ups
10 Strict Pull-ups
Time Cap: 25 Minutes

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FRI

COMMON GROUND

APRIL 19

Front Squat
Max Repetitions of Front Squats @85%
‍
"Common Ground"
AMRAP 15:
30/24 Calorie Row
20 Hang Dumbbell Snatches(50/35)
10 Dumbbell Box Step-ups
(24"/20")

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SAT

TOGETHER APART

APRIL 20

AMRAP 30 w/ a partner
12/9 Calorie Bike Erg
9 Deadlifts (185/125)
1 Rope Climbs (15')
* Relay Style

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SUN

WATCH YOUR STEP

APRIL 14

“Watch your step”
20-18-16-14-12-10-8-6-4-2
Medball cleans
BurpeesMedball alternating step back
lunges (20/14)
Time Cap 35:00
“Sunday Run Day“
Run 2-3 Miles

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MON

GOODY TWO -SHOES

APRIL 29

Strict Press 
‍Max Repetitions of Strict Press
@ 80%
* To Technical Failure 
* Add 5# From
Last Attempt (2/21/24)
"Goody Two-Shoes" 
‍On the 1:30 x 10 Rounds: 
10-1 Dumbbell Hang Clean & Jerks 
Max Calorie Bike Erg 
Dumbbells: (50/35)'s 
KG | (22.5/15)

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TUE

BARBARA [BENCHMARK]

APRIL 30

5 Rounds For Time [40 Minute Cap]: 
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes
REPEAT FROM 4/25/23
OPEN-GAMES
‍ 5 Rounds For Time: 
20 Chest-to-bar Pull-ups 
30 Push-ups 
30 GHD Sit-ups 
20/16 Calorie Echo Bike
Rest 3 Minutes Between Rounds
Time Cap: 40 Minutes

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WED

PICK-ME-UP

MAY 1

Deadlift  
‍Max Repetitions of Deadlifts
@ 80%
* To Technical Failure 
* Add 10# From Last Attempt (2/23/24)
"Pick-Me-Up" 
‍For Time 
Buy-In: 1,500/1350 Meter Row 
60 Box Jumps (24"/20")
30 Deadlifts (245/165)
* Partition Box & Deadlift However
Time Cap 15:00
KG | (111/74)

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THU

DUBSTEP

MAY 2

3 Rounds:
80 Double Unders 
800 Meter Run
3 Rope Climbs (15') T
ime Cap: 25 Minutes

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FRI

LIGHTS OUT

MAY 3

Back Squat 
‍Max Repetitions of Back Squats @ 80%
* To Technical Failure 
* Add 10# From Last Attempt (2/19/24) 
"Lights Out" 
‍For Time: 75 Hang Power Snatches Every 2 Minutes [Starting at 0:00]: 
15 Thrusters Barbell: (75/55) 
Time Cap: 15 Minutes

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SAT

GREAT SUCCESS!

MAY 4

AMRAP 25: 
[3 Rounds Each]: 
P1: 500/450 Meter Row 
P2: 30 Toes to Bar 
P3: 15 Power Cleans (155/105) 
Time Remaining: Max Bar-Facing Burpees 
* Rotate After All Teammates Finish Station 
* Each Teammate Goes Through 3 Times 
* After 3 Rounds Each, Move To Burpees 
* Score Total Team Burpees 
KG | (70/47)

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SUN

CINDY CYCLES

MAY 5

10 Rounds 
Min 1 | 15/12 Calorie Bike
Min 2-3 | 1 Round of “Cindy”
Min 4 | Rest
*“Cindy”5
Pull ups 
10 Push ups 
15 Air Squats 
Score | Slowest round of Cindy 
“Sunday Run Day“
‍Run 2-3 Miles

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