Workout of the Day October 21, 2025
Tuesday October 21, 2025 Specialty Bar Box SquatBuild to a heavy single Specialty Bar Box Squat3@75%-3-3 Banded Russian KB Swings20-20-20 Glute Ham Raise3 x 10 Copenhagen Plank2 x :30 – :60/side Photo of the Day Jason and Vince teamed up and got 1st place at the C4K Comp. Way to go guys!
Workout of the Day October 20, 2025
Monday October 20, 2025 3 Rounds for time:25/20 Calorie Echo Bike20 Burpees to target15 Pull-ups (C2B) Photo of the Day Conjugate crew crushed strong weights at the powerlifting meet!
Workout of the Day October 18, 2025
Saturday October 18, 2025 32:00 Threshold EMOM (8 sets)A. DB Step-upsB. V-upsC. Strict Pull-upsD. :45 Ski Photo of the Day Choose numbers that you expect to be able to maintain across all 8 sets. The work should be uncomfortably challenging, but not survival mode. Spread the step-ups, v-ups, and strict pull-up reps out evenly across […]
Workout of the Day October 17, 2025
Friday October 17, 2025 Partner Workout3 Rounds for time:150 Double-unders50/40 Calorie Echo Bike30 Single Arm Devil’s Press -One works, one rests. Photo of the Day Liz and Abby keeping the speed on partner carries!
Workout of the Day October 16, 2025
Thursday October 16, 2025 10 Sets:8 DB Bench Press50 ft. Sled Pull 3 Sets:1:00 Elbow Plank + slowly raise one leg at a time (alternating)1:00 Rest-Feet on foam roller Photo of the Day Use the hand-over-hand method for sled pulls to target upper body today!
Workout of the Day October 15, 2025
Wednesday October 15, 2025 Clean & Jerk3-3-2-2-1-1-1-1-1 5:00 AMRAP10 Wall Balls20 Med Ball Twists Photo of the Day Lifted your buddy during the hero workout on Saturday and today we get to lift barbells!
Workout of the Day October 14, 2025
Tuesday October 14, 2025 15:00 AMRAP1-2-3-4-5…Russian KB SwingsPush-upsBox Jumps Photo of the Day Family fitness!
Workout of the Day October 13, 2025
Monday October 13, 2025 “Jackie” For Time1000m Row50 Thrusters (45/35 lb)30 Pull-ups Photo of the Day Jackie is a classic CrossFit benchmark workout. Can you go unbroken on the thrusters and pull ups?
Workout of the Day October 11, 2025
Saturday October 11, 2025 “Harvell” 2 Rounds For Time with a Partner:11 Rope Climbs200m Buddy Carry33 Power Cleans (135/95)400m Buddy Carry55 Front Squats (135/95)66 Burpees with 1 additional Push-up at the bottom Photo of the Day Andy was killed on the night of August 6, 2011 as part of an elite special operations team executing […]
Workout of the Day October 10, 2025
Friday October 10, 2025 5 Sets OT5min.10 DB Step-ups15 Toes to Bar500m Row Photo of the Day The annual LFT 5K is right around the corner — happening Sunday, October 26!