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

8am
40 Minutes
Teams of 4
BIke
Row
Ski
Run 400m
Switch when the runner comes back

9am- Warm up
3 Rounds
200m Run
6 shoulder to oh
4 Burpee Box Jump Overs or step overs

PARTNERS- if no partner do half the reps expect run the full 400
5 Rounds for Time, with a Partner
400m Run TOGETHER
30 Shoulder to Overhead
20 Burpee Box Jump Overs
Barbell: 135/95lb, (61/43kg)
Box Height: 24/20”
Run together, split the rest of the work

Level 2:
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg
Box Height: 24/20”

Run together, split the rest of the work
Level 1:
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Step-Overs

Barbell: 75/55lb, 34/25kg
Box Height: 24/20”

Run together, split the rest of the work

Warm-Up
2:00 Cardio Choice
—
2 Rounds, For Quality
10 Alternating Scorpion Stretch
:15/:15 second Crossbody Lat Stretch
:15/:15 Samson Lunge Stretch
6/6 Dumbbell Hang Snatch
8 Scapular Pull-Ups
8 Ring Rows
—
3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)
3 Snatch High Pull
3 Muscle Snatch
3 Overhead Squat
3 Squat Snatch
–
Then Load to Working Weights

Strength / Weightlifting
Squat Snatch
Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight

Workout
“
Diddy Kong”

For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Strict Pull-Ups
Dumbbell: 50/35lbs (22.5/15kg)

Level 2:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Banded Strict Pull-Ups
Dumbbell: 35/25lbs (15/12kg)

Level 1:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Inverted Rows (click for demo)
Dumbbell: 25/15lbs (12/7kg)

Goals / Stimulus / Objectives

Score = Total Reps
Goal: 90+ Reps
Scoring = Through 10 Pull-Ups = 90 Total Reps
Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.
Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.
Stimulus: Muscular Endurance and Strict Strength
RPE: ~7-8/10
This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.
Overview & Stimulus:
“Diddy Kong” is a short, ascending ladder AMRAP that challenges upper-body pulling strength and muscular endurance under a tight time cap. The combination of a constant set of DB snatches and steadily increasing strict pull-up reps will test your ability to maintain quality reps as fatigue sets in. Expect your heart rate to stay elevated and your shoulders, lats, and grip to be the primary limiting factors. The DB snatches provide a dynamic hip-driven movement, while the strict pull-ups become progressively more demanding on the upper body.