Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/Rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Tuesday Dec. 30

Info

Last few days of our modified schedule:
Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

5 rounds
x2 strict press
ss
x2 push press
ss
x2 push jerk

Conditioning

45/36 row cals
18 goblet squats (70/53)
9 snatch (115/85)
36/30 row cals
18 goblet squats
9 snatch
27 row cals
18/15 goblet squats
9 snatch

**CP posted on Gym whiteboard**

Monday Dec. 29

Info

Remember the modified schedule this week:
Monday - 12.29 & Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

E2MOM for 10 rounds
x5 power cleans (135-165/85-115)
x20 alt box step ups (24/20)

Conditioning

20:00 EMOM
1: 100m run (or 3 100’ shuttle runs)
2: 200' Kb front rack + suitcase carry (53s/35s)
3: x2-3 wall walks
4: 15-20 Kb swings

*Should have at least :20 rest in each minute

**CP posted on Gym whiteboard**

Friday Dec. 26

Info

Please note the modified Holiday Schedule:
Friday - 12.26
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Saturday - 12.27
*Regular Hours
Monday - 12.29 & Tuesday - 12.30
*6am-8am open gym
*11am-1pm open gym
*4pm-6pm open gym
Wednesday - 12.31
*6am-8am open gym
*11am-1pm open gym
January - 1.1.2026
*10am-1pm open gym
January - 1.2.2026...
*schedule resumes as normal.

Strength

5k C2 bike at moderate pace
*perform x3 T&G power snatch every 500m at a weight that is between 50-60% of your current 1RM

Conditioning

"Bodyweight Soirée"
x200 air squats
x100 burpees
x50 pull ups

*partition however you want.

**CP posted on Gym whiteboard**

Thursday Dec. 25

Info

Gym is closed today. Enjoy the holiday. Be present with your family and friends!

**CP posted on Gym whiteboard**

Wednesday Dec. 24

Info

One 8am class this AM.

Gym will be open around 7:45 as set up for the workout is always a little crazy. All are welcome to join this fun workout and great way to celebrate the holiday together.

Conditioning

12 Day of Christmas...to be performed as you would sing the song.

1 thruster
2 cleans
3 dead lifts
4 pull ups
5 burpee box jump overs
6 Kb goblet squats
7 Kb SDHP
8 T2B
9 cals rowed
10 WBs
11 HSPU
12 lunges with Kb on each side

*scaling options and modifications will be offered on the whiteboard. All levels of fitness are encouraged to participate.

**CP posted on Gym whiteboard**

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