Effective this week, we will offer "BURN" options for all Barbell movements throughout the week to give athletes without lifting experience to get a kick but workout without having to go super heavy or high skill on movements like Front Squats and Snatches!

MONDAY 8.1.22

Summer STRONG Week 9 - 26 Minutes

1 Pause Front Squat + 2 Back Squats

@50-60-70-80-85-90% (base on 1RM Front Squat)

5 Push Press @50-60-70-75-80-85%

Athletes go back and forth between movements until they complete all working sets 

BURN Version

6 Rounds with Two Dumbbells

10 Front Squats

10 Push Press

10/8 calorie Assault Bike

MetCon AMRAP 10

8 Double DB Front Rack Lunges

8 Double DB Thrusters

16 Toes to Bar or V Ups

Rx: 50/35 lb DBs









TUESDAY 8.2.22

LIFT HEAVY SuperSet - 14 Minutes

4 Sets

6 Bench Press @76%

6 Barbell Bentover Rows build to heavy 

BURN Version

4 Rounds

10 DB Bench Press

10 DB Rows

CardioPump E2MOM 18:00 (3 Rounds)

A) 10 Strict Pull-ups + 10 Ring Dips

B) 20/16 Cal Assault Bike

C) 100 Double Unders + AMRAP Zombie Sit-ups 




WEDNESDAY 8.3.22

Snatch Cardio

Every 2:00 for 12:00

4 Power Snatch + 4 OHS

Start at 50% add weight each round

BURN Version

Every 2:00 for 12:00

10 American KB Swings + 10 Goblet Squats


Touch n Go Power Clean & Jerk Work

18 Minutes

10-8-6-4-2 @ 50-60-70-80-90%

Rest as needed between sets 

Heavy Power Clean & Jerk by Feel in remaining time 

BURN Version

6 Rounds

10 Double Dumbbell Power Clean + Push Press

10 Burpees Over DB

Be sure to double up on Drop Pads for all sets when dropping barbells. Let's keep our neighbors happy:)





THURSDAY 8.4.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

EMOM 10

M1) 6 Strict Seated Barbell Press build to HEAVY

M2) :40 Tempo Banded Pull Downs

EMOM 20

M1) 16 Alternating DB Hammer Curls

M2) 16 Goblet Curtsy Lunges

M3) 16 BTN Tricep Extension 

M4) Row Calories Arms Only

M5) AMRAP 123 Up Downs









FRIDAY 8.5.22

Lift Heavy - 12 Minutes

4x5 Each Hip Thrusts & Bentover Rows

Find a heavy set of 6 for each movement 

Breathe Hard Teams of 2

Run to 6th Floor 

30 Sumo Deadlift High Pull

30 Chest to Bar Pull-ups or Ring Rows

Run to 6th Floor

30 Front Squats

30 HSPU

Run to 6th Floor

30 Thrusters

AMRAP Bar Muscleups or Row until 18:00

Rx: 95/65 lb Barbell

Athletes without lifting experience may use Kettlebell for all movements 



SATURDAY 8.6.22

Gym Closed for Weightlifting Seminar

https://hungerinthewild.com/olympic-weightlifting-seminar-at-crossfit-150-bayfit/





SUNDAY 8.7.22

Open Gym 9-12