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 - Fri, Sep 4
WARM UP
GENERAL WARM UP5:00
AMRAP 5
- 6 Burpees or No Push up Burpees
- 6 Reverse Lunges
- 6 Glute Bridge March, Slow
- 6 Bird Dog / Plank Bird Dog
MOBILITY / ACTIVATION4:00
- 10 Slow Glute Bridge ups
- 0:30 Hollow Hold
- 0:30 / Side Side Plank Hold
- 5 Good Mornings, Slow descent
SPECIFIC WARM UP A5:00
Deadlift
- 5 Mid-Shin to Below the Knee
- 5 Mid-Shin to Above the Knee
- 5 Empty Barbell Deadlifts, Slow reps
- 10 Deadlifts with light weight
Suggested Ramp Up
- 6 reps @ RPE 4
- 4 reps @ RPE 5
- 3 reps @ RPE 6
- 3 reps @ RPE 7
- 2 reps @ RPE 8
- 1 reps @ RPE 8-9
- 1 rep @ RPE 9
- Attempt 1
- Attempt 2
- Attempt 3 (Optional)
SPECIFIC WARM UP B6:00
Kettlebell Snatches
- 3/3 Russian Kettlebell Swings
- 2/2 Kettlebell Swing High Pulls
- 2/2 Kettlebell Snatches
Kettlebell Snatch Progression
- Optional Primer Round
- 1 Round
- 3 Burpees
- 2/2 Kettlebell Snatches
- 6/5 Calorie Bike
Movement demos
Deadlift
DEADLIFT
Take 20-30:00 Minutes to Find
1 Rep Max Deadlift
Scaling options
Beginner
8 x 2, Moderate to Heavy, across
METCON (OPTIONAL)
AMRAP 8
- 4 Burpees
- 4/4 Kettlebell Snatches @ 53/35 lbs
Add 1 rep every round
RX24/16
Beg11/7.5
Int20/12
Scaling options
Beginner
- 4 Burpees
- 4/4 Dumbbell Snatches @ 25/15 lbs
Intermediate
- 4 Burpees
- 4/4 Kettlebell Snatches @ 44/26 lbs
ACCESSORY / EXTRA
- Reverse hyper Extensions
- 2 x 10-15
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.