Rest day or make-up day

Workout

As many rounds as possible in 15 minutes of:

15 weighted box step-ups (35/25 lb, 20 in)
30 second L-sit hold
45 double-unders

Workout

Open Workout 12.2

In 10 minutes, for max reps:

30 snatches (75/45 lb)
30 snatches (135/75 lb)
30 snatches (165/100 lb)
Max reps snatches in remaining time (210/120 lb)

Workout

For quality:

3 sets of:
10 dumbbell shoulder press (pick load)

3 sets of:
5 deadlifts (pick load)

3 sets of:
3 weighted pull-ups (pick load)

Rest day or make-up day

Workout

10 rounds for quality of:

3 tempo front squats
5 box jumps (36/30 in)

Workout

As many rounds as possible in 20 minutes of:

50m bear crawl
100m farmer carry (50/35 lb)
200m run

Workout

2 rounds for time of:

30 wallballs (20/14 lb)
15 deadlifts (225/155 lb)
12 pull-ups

Rest day or make-up day

Workout

3 rounds for time of:

500m row
400m run

3:00 rest between rounds

Workout

Every minute on the minute for 20 minutes of:

1 snatch

Workout

50-40-30-20-10 reps for time of:

Pistols
Dumbbell push press (35 lb)
Sit-ups

Rest day or make-up day

Workout

5 rounds for time of:

400m run
21 kettlebell swings (53/44 lb)
12 deficit push-ups (35/25 lb)

Workout

10 rounds for quality of:

3 tempo deadlifts
30 double-unders

Workout

For time:

21 thrusters (75/55 lb)
3 pull-ups
3 thrusters
21 pull-ups
18 thrusters
6 pull-ups
6 thrusters
18 pull-ups
15 thrusters
9 pull-ups
9 thrusters
15 pull-ups
12 thrusters
12 pull-ups

Rest day or make-up day

Workout

Open Workout 17.2

As many rounds as possible in 12 minutes of:

2 rounds of:
50 ft dumbbell front rack walking lunges (50/35 lb)
16 toes-to-bar
8 dumbbell power cleans (50/35 lb)

Then,

2 rounds of:
50 ft dumbbell front rack walking lunges (50/35 lb)
16 bar muscle-ups
8 dumbbell power cleans (50/35 lb)

Continue alternating between toes-to-bar and muscle-ups every 2 rounds.

Workout

10 rounds for quality of:

3 tempo bench press
500m bike

Workout

3 rounds, 5:00 each for max reps of:

800m run
Max reps handstand walk in remaining time

Rest day or make-up day

Workout

4 rounds for max reps of:

2:00 calorie row
2:00 med ball clean (20/14 lb)
2:00 med ball walking lunge (20/14 lb)

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Workout

For time:

25 box jumps (24/20 in)
25 toes-to-bar
25 jump-touch burpees
25 push presses (115/85 lb)
25 hang squat cleans (115/85 lb)
25 box jumps
25 toes-to-bar
25 jump-touch burpees
25 push presses
25 box jumps
25 toes-to-bars
25 jump-touch burpees
25 box jumps
25 toes-to-bars
25 box jumps

Workout

For time:

100 dumbbell snatches (50/35 lb)*

*Every minute starting at 0:00, 1 rope climb

Rest day or make-up day

Happy New Year and Welcome Back!

The gym reopens with a regular schedule today, Monday, January 5.

A big thank you to each and every one of you who helped! It was an amazing display of a team coming together. We are humbled by the generosity of your time and efforts. The Dojo is ready thanks to all of you!

__________

Workout

“CrossFit Total”

For load:

Back squat
1-1-1

Shoulder press
1-1-1

Deadlift
1-1-1

Upcoming Gym Schedule

We’re back!

January 4: 9 a.m. class only

January 5: Gym reopens with a regular schedule

__________

Workout

Show up to find out!

Upcoming Gym Schedule

We’re back!

January 3-4: 9 a.m. class only

January 5: Gym reopens with a regular schedule

__________

Workout

Show up to find out — be prepared to get dirty!

Upcoming Gym Closure & Schedule

The gym will be closed from December 28, 2025 - January 2, 2026 for ceiling insulation to be installed. Check your email or the CFSC WhatsApp group for more information, updates and off-site workout details!

December 28 - January 2: Gym closed for construction

January 3-4: 9 a.m. class only

January 5: Gym reopens with a regular schedule

Upcoming Gym Closure & Schedule

The gym will be closed from December 28, 2025 - January 2, 2026 for ceiling insulation to be installed. Check your email or the CFSC WhatsApp group for more information, updates and off-site workout details!

December 28 - January 2: Gym closed for construction

January 3-4: 9 a.m. class only

January 5: Gym reopens with a regular schedule