Welcome new athletes! Our "BURN" options for all Barbell movements throughout the week are designed to give athletes without lifting experience to get a kick butt workout without having to go super heavy or high skill on movements like Front Squats and Snatches!

MONDAY 8.8,22

Summer STRONG Week 10 

Front Squat Heavy Single Prep - 17 Minutes

5@50% - 4@60% - 3@70% - 2@80% 

1@86% - 1@92% - Heavy Single by Feel

Next week is the real test date so if 92% feels super heavy, back off for today and save it for next week. 

BURN Version

5 Rounds with Two Dumbbells

10 Front Squats

20 Butterfly Sit Ups

10/8 calorie Assault Bike

MetCon Teams of 3 Relay EMOM 9

12 Thrusters 95/65 + Max Cal Assault Bike until 1:00

One athlete works while other two rest. 3 rounds total. Score is total calories. 

Buyout: Abs











TUESDAY 8.9.22

LIFT HEAVY - 2RM Bench Press - 12 Minutes

BURN Version

5 Rounds

10 DB Bench Press

Row 250 meters 

EMOM 25

M1) 10-15 Strict Ring Dips or HR Push-ups 

M2) 8-10 Strict Chest to Bar Pull-ups 

M3) :35 Wall Facing Handstand Hold

M4) Row 18/15 Cal

M5) AMRAP 123 Up Downs








WEDNESDAY 8.10.22

Power Snatch + Snatch + OHS - 15 Minutes 

2@50% - 2@60% - 2@70% - 2@80%

Heavy Snatch by Feel in remaining time 

BURN Version

Every 3:00 for 15:00

15 American KB Swings + 15 Goblet Squats + :30 L Raise over KB



Partner Grace with a Kick

Teams of 2 For Time

60 Power Clean & Jerks 135/95 lbs

*Starting with and E2MOM do 6 Thrusters

BURN Version

5 Rounds

5 DB Thrusters

10 DB Hang Power Clean & Press

10 Burpees over DB
















THURSDAY 8.11.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

Shoulder n Abs EMOM 10

M1) 5 Strict Seated Barbell Press build to HEAVY

M2) :40 Seated High L Raises

4 Rounds for Quality

10 DB Curl to Overhead Press

20 DB Hang Reverse Lunges

25 Hand Release Push-ups 















FRIDAY 8.12.22

Lift Heavy - 12 Minutes

4x4 Each Hip Thrusts & Bentover Rows

Find a heavy set of 4 for each movement 

Beach Pump EMOM 25

M1) 20 Alt DB Bench Press

M2) 20 Alt Gorilla Rows

M3) :40 Banded Tricep Pull Downs

M4) :40 Banded Lat Pull Downs

M5) AMRAP Runningman Sit-ups










SATURDAY 8.13.22

Teams of 2 CrossFit Games Ish

800m Run

80 Toes to Bar

40 D Ball to Shoulder + Squat

Terrible Stair Run

80 Chest to Bar Pull-ups 

800m Run







SUNDAY 8.7.22

Open Gym 9-12