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| Weekly Overview | Events/Classes | |
| Monday | Deadlifts | |
| Tuesday | Bench Press | No Core Blast Tonight! Free Beginner CrossFit Class @ 7:45PM REGISTER |
| Wednesday | Front Squats | |
| Thursday | Gymnastics | Mobility @ 5:45PM |
| Friday | Snatch | |
| Saturday | Clean and Split Jerk Complex | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Long Metcon w/ Rope Climbs | Yoga @ 10AM Skills Class @ 1:30PM (Double Unders & Toes To Bar) |
Strength:
E3MOM 15
5 Tempo Deadlifts (30×1) (Full reset on every rep)
10 Medicine Ball Hamstring Curls
Conditioning:
20 – 18 – 16 – 12 – 10
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Run 200m After Each Round (Rx+: 300m)
