Warm-Up
8:00 minutes: For Quality
9/7 Calorie Machine of Choice
8 Bootstrap Squats
:10 second Chin Over Bar Hold
:30/:30 Side Plank

“Dustbringer”
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows
Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Accumulated Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg

Level 2:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 200m Run + 8 Air Squats
Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows
Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg

Level 1:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 150m Run + 8 Air Squats
Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows
Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 53/35lb, 24/16kg

Goals / Stimulus / Objectives

Primary Objective:
Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:
Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:
A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10
The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

Coaching Tips:

• Pacing: Encourage athletes to find a smooth, repeatable rhythm. They should aim to finish each station with a little time to spare for transition rather than racing the clock.
• Technique: Reinforce proper form, especially on renegade rows (flat back, controlled pull), ring rows (no kip), and farmer’s carry (shoulders back, core braced).
• Scaling: If someone struggles to complete work on time, reduce reps slightly. The goal is consistent effort and movement quality across all 20 sets.

Mindset: Athletes should treat this as a controlled endurance challenge, focusing on steady breathing and maintaining composure through fatigue

HAPPY NEW YEAR! We will open for the 9am class today! No 5am or 6am class. evening classes at 4,5,6pm. Start the year right!

Warm-Up
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang

“Stoneward”
For Time
4 Rounds
20 Toes to Bar
14 Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (53/35lb, 24/16 kg)

Level 2:
For Time
4 Rounds
15 Toes to Bar
10 Box Pike Strict Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (35/18lb, 16/8kg)

Level 1:
For Time
4 Rounds
15 Kipping Knees to Chest
10 Kneeling Box Pike Strict Handstand Push-Ups
50ft (15m) Walking Lunges

Goals / Stimulus / Objectives
Goal Time Domain: 13:00–17:00
Time Cap: 20:00
Stimulus: Gymnastics Density and Interference
RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.
Primary Objective: Muscle Fatigue Management
Break Toes-to-Bar and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end
Secondary Objective: Minimize Transition Time
Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.
Movement & Strategy Notes:
Toes-to-Bar: Consider starting in 2-3 sets right from the first round if unbroken sets of 20 are questionable.
Handstand Push-Ups: Aim for small, consistent sets. Maintain a tight midline and focus on a solid lockout.
KB Overhead Walking Lunge: Stabilize the kettlebell overhead by pressing up hard and keeping the rib cage down. Switch arms halfway (25 ft each side).
We are looking for consistency across all rounds with the focus on maintaining 4:00 minutes or under per round.

ALL REGULAR HOURS TODAY!
Closed tomorrow at 5am and 6am. First class at 9am.

General Warm-Up
3 Sets, For Quality
1:00 Echo Bike
1 Wall Walk + 10 second Nose to Wall Hold
5 No Jump Burpees
10 Alternating Box Step-Ups
5 Dumbbell Power Cleans @ Warm-Up Load
—
Barbell Primer:
2 Sets
3 Hang Muscle Clean
3 Tall Power Clean
3 Hang Power Clean

Add Loads –
3 Sets, Building Loads to Starting Weights
2 Touch N’ Go Power Cleans

Strength
Weightlifting

Every 2:30 x 4 Sets

Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
– Rest 10-15 seconds between each double –

Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.

Record each working weight.
Primary Objective: Develop consistent, explosive technique at moderate-to-heavy loads.
Secondary Objective: Build confidence handling touch-and-go reps under slight fatigue. (Battery Work)



Workout
For Calories: 
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Box Jump Overs 24/20”
6 Dual Dumbbell Power Clean
-Into-
-Max Calorie Echo Bike in Remaining Time
-2:00 rest-
Dumbbells: 2×50/35lbs (22.5/15kg)

Level 2:
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk
3 Burpee Box Jump Overs 24/20”
5 Dual Dumbbell Power Clean
-Into-
-Max Calorie Echo Bike in Remaining Time
-2:00 rest-
Dumbbells: 2×35/25lb, 15/12kg

Level 1:
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk to 20’’ off Wall
3 Burpee Box Step Overs 24/20”
5 Dual Dumbbell Hang Power Clean
-Into-
-Max Calorie Echo Bike in Remaining Time
-2:00 rest
Dumbbells: 2×25/15lb, 12/7kg

Goals / Stimulus / Objectives
Goal: 20/14+ Cals / Minute
Primary Objective: Push a steady pace through the gymnastic and Dumbbell Power Cleans to maximize time on the Echo Bike. *45 seconds minimum on the bike, goal 60-75 seconds
Secondary Objective: Improve efficiency in transitions to accumulate more calories, focusing on smooth, controlled, and unbroken sets.
Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.
RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.
Coaching Points:
Wall Walks: Focus on straight arms and moving fluidly to and from the Wall. Work to get these done in under 20 seconds
Burpee Box Jumps: These should be smooth and fast with the goal of completing them in about 20-25 seconds
Dumbbell Power Cleans: Focus on a good starting position focusing on a neutral spine and keeping the Dumbbells close as you move through midline.
Echo Bike: Hit the Bike with intensity as a strong push to the finish here.

Warm-Up
2:00 Cardio Choice
—
8:00 minutes: For Quality
5 Up Downs (No Push-Up, No Jump Burpee)
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
:30 seconds Jump Rope Practice
10 Scapular Pull-Ups
3-5 Strict Pull-Ups or Jumping Pull-Ups
–
Then Build towards working weights on the barbell

Strength
Back Squat
Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%


“Skybreaker”
For Time:
5 Rounds
7 Burpee Pull-Ups
15 Front Squats
50 Double Unders
Barbell 115/75lb, 52/34kg

Level 2:
For Time:
5 Rounds
5 Burpee Pull-Ups
15 Front Squats
35 Double Unders
Barbell 95/65lb, 43/30kg

Level 1:
For Time:
5 Rounds
5 Burpee Jumping Pull-Ups
15 Goblet Squats
50 Single Unders
Kettlebell: 44/26lb, 20/12kg

Goals / Stimulus / Objectives
Time Domain + Time Cap:
Time Domain: 12-15 Minutes
Time Cap: 17 Minutes
Stimulus: Leg Stamina / Classic CrossFit Triplet
RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.
Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.
Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions
Coaching Points:
Burpee Pull-Ups: Encourage a steady, step-in burpee to reduce wasted movement and ensure a smooth transition into the pull-up.
Front Squats: Should be done in 1-2 sets. Help athletes find a weight that’s challenging but doesn’t force long breaks. Cue elbows high and core braced.
Double Unders: Remind athletes to relax shoulders, stay light on their toes, and maintain consistent wrist flick. Offer scaling options if double unders are a sticking point (e.g., reduce reps, single-unders, or time cap per round).

Beach Brawl Practice
No Drop in fees today

Wod 1
13 Minute amrap
18 Cal row
18 wall balls
18 Toes to bar
18 cal row
18 wall balls
18 bar muscle ups

Wod 2
0 to 10 minutes
14 synchro hang db snatches
8 40 foot dball carries
14 dballs over yoke
10-13 minutes
max cal ski

wod 3
6 minutes to establish 1 rep max
of
1 clean
2 hang cleans
3 front squat