Our Workouts

Our Workouts

Here is a sampling of a period of some of our WODs (WOD: Workout Of the Day) which change every week. Please keep in mind that athletes must take time off to rest.


MONDAY Mobility: 2 Sets of: 10 Wall Ball 10 GHD or Abmat situps Shoulder Box Stretch 3 x :30 Shoulder Rotator Smash w/lax ball K-Star to Pigeon Banded Heel Cord Distraction Lift Prep: Warm up with the bar and work to weight for first set. Lifting: 3X8 Pause Front Squats @ heaviest possible – (STRICT :03 pause in the bottom at absolute bottom depth) Metcon:

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1 TUESDAY Mobility: 2 Sets of: 10 Ring Dips 10 Wall Ball Banded Shoulder Distraction Hollow Hold/Arch 3 x :30 BB Tricep/Trap Smash K-Star to Pigeon Lift Prep: Burgener Warmup Lifting: 3 x 3 Tall Snatch 3 x 3 + 3 Tall Jerk + Push Jerk Behind the Neck in Split Metcon:

10 sets for times of:

Run 100M
1 Rope Climb
4 Push Press 115/75#
8 Burpees Over the Barbell
4 Push Press 115/75#
2/1 Muscle-Ups
Rest :60 * Sub 1:1 Bar MU or 2:1 MU Progressions WEDNESDAY Mobility: 2 Sets of: 5 Pullups 10 Pushups 15 Squats 3 x :30 Shoulder Box Stretch Overhead Tissue Smash w/foam roller BB Tricep/Trap Smash Banded Heel Cord Distraction Lift Prep: Burgener Clean Lifting:

15:00 to find a heavy single Clean & Jerk for the day Metcon: For Time: 10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU THURSDAY Mobility: 2 x 10 of: Wall Ball Ring Rows Banded Shoulder Distraction Shoulder Rotator Smash w/lax ball Banded Spinal Twist BB Quad/Calf Smash Lift Prep: 5, 4, 3, 2, 1 – Press In Snatch – PVC or Empty Bar 3 x 3 Snatch Segement Pull – w/bar or light weight Lifting:

5×1 Hang Snatch — heaviest possible with perfect form Metcon: 10:00 AMRAP of:15 Strict Ring Dips
30 BB Weighted Split Jumps 65/45# * Do Walking Lunges if not comfortable with weighted split jumps. May increase weight slightly for lunges.  They should be done at a quick pace while maintaining good technique. FRIDAY Mobility: 2 Sets of: 10 Ring Rows 10 Pushups 10 Situps (GHD ok) Shoulder Box Stretch 3 x :30 BB Tricep/Trap Smash Overhead Tissue Smash w/foam roller K-Star to Pigeon Posterior Chain Smash w/lax ball Lift Prep: 3 x 3 Press In Split w/bar or light weight 3 x 3 Clean Segment Pull w/pauses at the knee & mid-thigh. No more than 70% of starting weight for lift. Lifting: 5×1 Hang Clean & Jerk (just above knee) — as perfect as possible Metcon: 4 Rounds for total time:Run 400m
15 KBS 24/16kg*rest 1:00 between rounds* SATURDAY Coaches choice, usually team, partner, hero or benchmark workouts. Saturday group class is a great time for people to come try us out for free.  Just email reservations at fit901 dot com to reserve your spot. Open Gym. SUNDAY Open gym.  Open gym is a great time for you to make up a workout that you missed during the week or work on skills you want to polish up. Sunday in open gym we often do an extra long intense workout that usually involves lots of skill and lifting work as well as a great Metcon to make your engine stay near the red line.  You can either do your own thing or join in with others. Specialty Classes.  On Sunday we also have a specialty class that will usually focus on something specific like Olympic Lifting or a specific skill.