Monday 2/26/24


CYCLE NOTES:  Wendler weeks 3’s are essentially test weeks. The max effort set at 95% can be a religious experience for some, and should be followed immediately by a decrease in intensity for everyone, Hence, no drop sets.



Deadlift WENDLER Week 3 (15:00)

5 @ 75% of training max

3 @ 85%

Max Effort @ 95%




12:00 Cardio

* *10 KBS EOMOM starting at GO (0:00, 2:00, 4:00, 6:00 8:00 & 10:00)




Foam roll adductors

Sunday 2/25/24


9:00 – 9:45am: TotFit

9:30 – 10:00am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: YouthFit

Saturday 2/24/24




Hande’s AOTM “BUDDY” 30:00 AMRAP:

9 Front Squats

17 Calories

9 Deadlifts

Rest 1:00

8 Hang power Cleans

21 Calories

22 Weighted Sit Ups

Rest 1:00

Friday 2/23/24


CYCLE NOTES: Today’s strength is a repeat of 2/9. Determine ahead of time what your strategy is for making progress, whether it is with more weight or more reps on the shoulder work and/or by choosing a more challenging version of the single-leg squat. Today’s metcon should be hard and fast. The variation of the ring row should be difficult enough that one HAS TO break the first round up into 2-3 sets.



4x (15:00)

A.) 1-Arm Press ME (5-7)

B.) =# 1-Arm Bent-Over Rows

C.) +# single-leg/pistol squats

D. Rest 1-2:00




Burpees to Target

Ring Rows



Band Shoulder Mobility


Thursday 2/22/24


6am  and 7am OPEN GYM
9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm NO HIIT BOOTCAMP
5:30pm – 6:30pm YOGA MOBILITY

Wednesday 2/21/24

Today’s workout should be all about communicating and having fun! Teams need to consist of members who play well together, move with complimentary intensities and vibes, and who can use roughly the same equipment/weights/heights, etc. Teams can be as creative as they want to be in figuring out how to skin this cat.


Team Chipper (no cap) With teams of 3 or 4

120 or 160 Pull Ups

150 or 200 Box Jumps

180 or 240 Alternating Dumbbell Snatches

210 or 280 Rainbow Ball Slams

  • Teams can partition in any possibe way. All team members must be working on different movements; if one partner is resting, all have to rest.

Tuesday 2/20/24


CYCLE NOTES: Week 2 working set should start to feel heavy, and therefore we need to slow it down and focus on breathing, and treating each rep individually. Remember, if you got 10 or more reps in your max effort set in week 1, you need to recalculate your training max.  Also like yesterday, the Metcon feeds the strength work in providing volume for the posterior chain via KBS. It also gives everyone the opportunity to put your jumprope skill work to use in a workout.



Deadlift WENDLER Week 2 (15:00)

3 @ 70% of training max

3 @ 80%

1 Max Effort @ 90%

2×6 @ 60%



4 Rounds For Time


40 Double Unders



Foam Roll Calves & Glutes


HARDWARE-July 01-2
Photo Credit – Chris Leh

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM!


A1. Bench Press:

  • 5 @ 75% TM
  • 3 @ 85%
  • 1+ @ 95%

A2. Weighted Ring Pull Ups: 3×8 (if you did strict or kipping pull ups in yesterday’s workout, do ring rows instead)

Conditioning (Practice):

12 min AMRAP:

  • 20 Hanging Hip Touch
  • 20 V-Ups
  • 200m Sandbag Carry (carry in front, for today, sandbag should not touch your shoulder or back)


Photo Credit – Chris Leh

Today’s Schedule:
  • 10AM Class only

All other classes are canceled.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM!

Conditioning (Practice):

For Time:

  • 10 HSPU
  • 15 Deadlifts (250/175 or 65% 1RM)
  • 25 Box Jumps (30/24)
  • 50 Pull Ups (Jumping Pull Ups)
  • 100 Wall Balls (20/14)
  • 200 Double Unders (400 Singles)
  • 400m Run with a Plate (45/25)

(30 min cap)



Photo Credit – Chris Leh

Tuesday, July 4, Schedule:
  • 10AM class only (all other classes are cancelled)
100K Row Challenge:

The row challenge is under way! Between now and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.
100K Row Challenge FB Group
Every time you accumulate meters, post a photo of the Erg screen as proof! Create your own album within the FB Group, to accurately keep track of your progress. Rowing can commence today! Good luck, rowers!

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach House at 10AM!


Back squat

  • 5 @ 75%
  • 3 @ 85%
  • 1+ @ 95%
Conditioning (tes):

5 Rounds of:

  • 15 cal Bike or Row
  • 10 Burpees Over Box (24″/20″)
  • Rest as needed

Record your fastest and slowest times