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

Monday Dec. 22

Info

Around the holidays we recognize a little different schedule. This allows our staff the ability to travel and see family and also creates a bit more flexibility for our members who typically employ different schedules during this season as well. Please see the below and plan accordingly:

Christmas Eve - 12.24
*8AM
"12 Days of Christmas" workout
Closed the rest of the day
Christmas - 12.25
*Closed
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

10 rounds
x1 strict press
ss
x1 push press
ss
x1 push jerk

*start light and increase through each set. Keep things moving well and fast today.

Conditioning

E5MOM for 4 rounds
x22/16 echo or row cals
x11 DB STOH (50s/35s)
x18/12 echo or row cals
x9 STOH

**CP posted on Gym whiteboard**

Friday Dec. 19

Info

REMEMBER tomorrow (12.20) is our annual Holiday Workout and Brunch.
Open to all members:
9am is holiday workout for all levels of fitness.
10am is a community brunch. Bring a breakfast dish to share and the gym will provide coffee and mimosas.

*The holiday season is often a time when we are reminded of how fortunate we are and get an opportunity to give back. So, this year we are seeking to raise funds for The 90+ Project, a local youth soccer non-profit that works with kids and families of all income ranges. Any money raised will go directly to help cover their 2026 SPS after school program. This is a great organization connecting kids to fitness/sport and supporting their educational experience.

-If you want to be involved, bring a $5 or $10 or $100 and put it in the black box next the whiteboard. All donations received next week will be delivered to 90+ before December 25th-

Leann, one of our faithful members, will also be selling her phenomenal granola on that morning with half the sales of every bag going to 90+!

Strength

Work up to new 1RM power clean

Conditioning

7:00 AMRAP
x7 HSPU
x5 hang squat cleans (115/85)

**CP posted on Gym whiteboard**

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