Your Week of Workouts 020623

Below is your Week of Workouts.

If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the form below

If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.

And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.


Monday 020623

WU: 2x

Gate Run

5 Jumping Chin Ups

12 Wall Balls 

Strict Pull Up Dev: E2:30 x5 Rounds for Max Reps 


– Weighted Pull Ups (25#/15#)

– Weight Chin Ups (25#/15#)

The Fun: 20:00 AMRAP

30 Wall Balls 

20 No Kip Leg Raises 

10 Burpees to Plate 

400m Run 

Tuesday 020723

The Fun: For Time 

50/35 Cal Row

Hvy Farmers Carry 

40/25 Cal Row

Hvy Farmers Carry 

30/20 Cal Row

Hvy Farmers Carry

20/10 Cal Row

Hvy Farmers Carry

10/5 Cal Row 

Wednesday 020823

Skill Bike: E3M x6

2 MU/3 C2B or Pull Ups/5 Toes to Bar

12/8 Cal Bike Sprint 

The Fun: 3 Rounds (15:00 co) 


UB Double Unders 


Hang Power Clean (155#/95#)

And then, 

Rest 2:00 

Thursday 020923


Friday 021023

Strength: E3M x7 (5 Working Sets)

10 Face Pulls w/ Tempo 

+ 7 Strict Press 

The Fun: 15:00 AMRAP


Wall Climbs

12 Alt DB Snatch 

6 Box Jump Overs

And then, 

30 Sit Ups 

Saturday 021123

The Fun: Open Workout 20.2

20:00 AMRAP

4 DB Thrusters (50#/35#)

6 Toes to Bar

24 Double Unders