Monday
StrengthBack squat — 5×5, building.
AMRAP 12 · 10 wall balls · 8 box jumps · 6 kettlebell swings
Scaled: Lighter ball, step-ups, lighter bell. Same clock, same finish line.
On the floor
Saturday energy
Member vibes
Saturdays are a favorite —
and this is why.
Getting fit and having fun in the process, with your fit friends. What's better than that? Nada. The WOD is different every day — coach-led, scaled to you, and always better next to your crew.
- Free trial classes Thursdays & Saturdays
- Weekend WODs Sat 9:00 AM – 1:00 PM · Sun 9:00 AM – 12:00 PM
- Every movement scales — first-timer to competitor
Today’s WOD
CrossFit - Mon, Oct 19
WARM UP
GENERAL WARM UP6:00
1 Round
- 10 Heel to Toe Rocks
- 5/5 Ankle Rotations (Clockwise / Counter)
- 10 Pogo Hops
- 20 Jumping Jacks
Into 2-3 Rounds of
- 20 Single Unders
- 8 Lunge + PVC Pass Through
- 8 Overhead Squats
MOBILITY / ACTIVATION2:00
- 7-10 PVC Sotts Presses
- 5 Tempo PVC Overhead Squats @ 5.5.X.1
SPECIFIC WARM UP A10:00
Overhead Squats
- 3 Behind the Neck Snatch Grip Push Press
- 3 Behind the Neck Snatch Grip Push Jerks
- 5 Tempo Overhead Squats @ 2.1.1.1
- 5 Empty Barbell or Lightweight Overhead Squats
Ramp Up
- 3 reps @ 50-60%
- 2 reps @ 60-70%
- 1 rep @ 70-80%
- 1 rep @ 80-85%
SPECIFIC WARM UP B6:00
Double Unders*
- 0:15 Tall Jump Single Unders
- 0:15 x 2 Singles + 1 Double
- 0:15 x 1 Single + 1 Double
- 0:15 Double Unders
- 0:15 Double Unders
*Give 0:10-0:15 rest between work intervals.
- Suitcase Lunge
- 6-8 Suitcase Lunges @ warm up weight
- 6-8 Suitcase Lunges @ workout weight
Movement demos
Overhead Squat
OVERHEAD SQUAT
Overhead Squat, Pause 3s in Bottom
8 x 1 @ 85% of Best overhead Squat or Best Squat Snatch
Rest 1:30-2:00
Scaling options
Beginner
8 x 2 @ RPE 7/10
Intermediate
As Written
- Fitness
- 8 x 2 Back Squats @ RPE 7/10
METCON
10 Rounds for Time
- 30 Double Unders
- 10 Dumbbell Suitcase Lunge @ 50/35lbs
RX23/15
Beg11/8
Int15/10
Scaling options
Beginner
- 50 Single Unders
- 10 Dumbbell Suitcase Lunges @ 25/15 lbs
Intermediate
- 15-20 Double Unders
- 10 Dumbbell Suitcase Lunges @ 35/20 lbs
ACCESSORY / EXTRA
- Dumbbell Around the World
- 3 x 10
Movement demos
Movement demos
Scaled every day, for every level. Movement demos sit beside the block they belong to.
A sample training week
Representative programming — every day scales
Tuesday
SkillPull-up progressions — bands to strict to kipping.
EMOM 16 · Alternate: 12-cal row · 8 burpees
Scaled: Ring rows, calorie and rep targets set per athlete.
Wednesday
ChipperFor time
800m run · 40 air squats · 30 sit-ups · 20 push-ups · 10 hang power cleans
Scaled: 400m run or row, knee push-ups, dumbbell cleans.
Thursday
Free trial dayPower clean technique + heavy single.
3 rounds · 200m run · 12 deadlifts · 9 hanging knee raises
Scaled: PVC/empty-bar technique work — perfect first-class day.
Friday
Partner WOD20 min
Share the work: 60 cal row · 50 dumbbell snatches · 40 toes-to-bar
Scaled: Partner carries the pace — that's the point of partners.
Saturday
Free trial dayCommunity WOD
Team workout, all levels together — then coffee.
Scaled: Everything. Bring a friend. The week's most beginner-friendly hour.
How to read a WOD
WOD
Workout of the Day — the day's programmed session.
AMRAP
As Many Rounds As Possible in the time cap.
EMOM
Every Minute On the Minute — work starts each minute, rest is what's left.
Rx / Scaled
Rx = as prescribed. Scaled = adjusted load or movement. Both count. Everyone starts scaled.
Metcon
Metabolic conditioning — the engine-building part.
For time
Fixed work, race the clock. The whiteboard remembers.
Try a free WOD with us.
Thursdays and Saturdays — no commitment, no card. Show up, scale to your level, leave smiling.