​Saturday, June 13, 2026

 

Closed

 

Sunday, June 14, 2026

 

Closed

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Monday, June 15, 2026

 

CrossFit

Skill

Power clean

Conditioning

Hero wod "Laura"

AMRAP 21 with a partner:

30-cal row

20 burpees over the rower

10 power cleans (105/155 lb)

– One person works at a time.

BootCamp

Strength

Shoulder Press

3-3-3-3-3+

Conditioning

40s On / 20s Off x5R

1: KB Dead Bug Press

2: Weighted Rope Drag

3: MB Chest Pass

4: MB Slam

 

Tuesday, June 16, 2026

 

BC/CF

Conditioning

EMOM for 30 Minutes

1: 10 DB Hang Squat Cleans (50/35lb*2)

2: 60 DUs

3: 8 Devil's Presses

4: 5 Wall Walks

5: 15/12Cal Row

6: Rest

Hyrox Partner Challenge

10:00 running clock per zone

Zone 1:

300m sled push

Zone 2:

200m burpee broad jump

Zone 3:

2000m/1600m row

*divide reps as desired

*rest remaining time

 

Wednesday, June 17, 2026

 

CrossFit

Strength

Back squat

5-5-5-5-5

Conditioning

10 rounds for time:

10 wall-ball shots (14/20 lb)

25 double-unders

BootCamp

Strength

4 Sets

10 DB Bench Presses

10 DB Rows

Conditioning

3 Mins On / 1 Min Off x5R

In the 3 Minutes

15 Dual DB Clusters

12 DB Hang Power Cleans

9 DB Burpees

ME DB Floor Press

*Record is the total reps of the DB Floor presses.

 

Thursday, June 18, 2026

 

Olympic lifting

Find your Sinclair score

Max snatch (18 min)

Rest 8 min

Max C&J (18 min)

BC/CF

Conditioning

For Time

50/40 Cal Machine

40 KBS (24/16kg)

30 KB Goblet Hold Box Steps

20 Strict HSPUs

30 KB Goblet Hold Box Steps

40 KBS

50/40 Cal Machine

Hyrox

1:00 ON / 00:30 OFF x 3R

Zone 1:

1-arm RKBS

Zone 2:

10m shuttle runs

Zone 3:

1-arm KB push press

Zone 4:

30s sub 1:40 pace row

30s 2:15 pace row

Zone 5:

DB man-makers

*rest 2 min. after each round

 

Friday, June 19, 2026

 

CrossFit

Skill

Kipping and/or butterfly pull-up

Conditioning

"NARF"

On a 15 min. running clock...

9-15-21

Pull-up

Thruster (95/65 lb)

Then find 1RM thruster

*cluster allowed

BootCamp

Conditioning

Partner WOD

For Time

50 Box Jump Overs

100 WBS

50 Box Jump Overs

*At the top of every Minute, both partners perform 5 burpees.

*One Person works at a time.

 

Saturday, June 20, 2026

 

Hannam Heroes

To be announced...

 

Sunday, June 21, 2026

 

Metcon

Conditioning

5 Mins On / 2 Mins Off x 4R

Odd: 40/32 Cal Machine

ME S2OH (95/65lb)

Even: 50 Deadlifts

ME Air Squats

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