Your Week of Workouts 111422-112022

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 111422 

Strength: E2:30

Front Squat 


Con: For Time

500m/350m— 350m/250m -200m/150m 


1 Wall Climb

5/3 Clapping Push Ups

Bear Crawl Back 

Rest 2:00 

– Heats go every 2:30 with a Max row of 2:00

Tuesday 111522

Con: For Time

800m Run

10 Rounds 

  8 Hvy OH Kb Swings 

  8 Jumping Lunges

800m Run

Wednesday 111622

Strength: Power Clean & Jerk (25:00)

E:90 x3

7 Clean & Jerk


E:90 x3

5 Clean & Jerk


E:90 x3

3 Clean & Jerk 

Con: For Time or 10:00 to Complete 


Burpee Pull Ups

Gate Run

Thursday 111722

Con: 3 Rounds Not For Time

7 Deadlifts (HAP UB)

And then, 


Tall Step Ups p/ Leg

— Rest 2:00— 

10/7 Strict Pull Ups or 2 Negatives + 8 Jumping

And then, 


Gorilla Rows p Arm 

Rest 2:00 

Friday 111822

Con: 5 RFT

21 Air Squats

15 Push Press ~75#/55#

9 Pull Ups

Alleyway Run

Saturday 111922

Classes meet at 8am & 9:30am

Con: 2 RFT

100 Double Unders

50 Alternating DB Snatch

25/15 Cal Bike