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# PWR & GLRY FITNESS

Helping you become the person  you want to be. 

## Sitemaps

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## Posts

- [Workout of the Day](https://pwrnglry.com/index.php/blog/) - All workouts of the day (WOD) are scaled for each member’s age and ability. We realize not everyone can do a push-up and we can modify the workout to accommodate that. Push-ups might be to easy for some, we can modify the workout to accommodate that. Love heavy weights, afraid of heavy weights, don’t know
- [Tuesday 05.19.26](https://pwrnglry.com/index.php/2026/05/19/tuesday-05-19-26/) - Class Times: 6am & 5:30pm Back Rack Reverse LungesEvery 2:30 x 4 Sets8/8 Reps*Look to complete at 40% of 1RM Back SquatThis means all 8 on one leg then all 8 on the next leg. C. 16:00 EMOMminute 1: 10 Dual Dumbbell Box Step-Overs 2 x 35/25lbminute 2: 15 GHD Sit-Upsminute 3: 50/50ft (2 lengths)
- [Monday 05.18.26](https://pwrnglry.com/index.php/2026/05/18/monday-05-18-26/) - Class Times: 4:15pm & 5:30pm B. Every 90 seconds x 6 Sets2 Shoulder to Overhead @ 75%+Starting at 75% and building to roughly 85% C. For Time:21-18-15-12-9-6-3Dual Dumbbell Push Press 50/35*200m Run to Finish Each Round D. For Quality3 Sets:20 Renegade Rows10-15 Barbell Reverse Curls ***** MONDAY MAY 25TH *****We are doing MURPH on Memorial
- [Friday 05.15.26](https://pwrnglry.com/index.php/2026/05/15/friday-05-15-26/) - Class Times: 6am, 4:15pm, 5:30pm Squats 5 x 5 C. For Time: 75 sit-ups25 hang power cleans135/85200 double unders. Sub t350 be singles 25 HPC75 sit-ups
- [Wednesday 05.13.26](https://pwrnglry.com/index.php/2026/05/13/wednesday-05-13-26/) - Class Times: 5:30pm Only For Time with Partner10-9-8-7-6-5-4-3-2-1Deadlifts 225/155Burpee Box Jumps Med Ball Situps Partner 1 10 DL, 10 Burpee Box Jumps, 10 situps then partner 2 10,10,10, p1 9,9,9…
- [Saturday 05.16.26](https://pwrnglry.com/index.php/2026/05/16/saturday-05-16-26/) - Class Times: 8:30am Only 300m row10 banded pull apart10 pull-ups10 pushups10 walking lunge10 pushups10 pull ups10 banded pull apart300m row B Every 1:30 for 10 rounds5 pushups1 wall walk3 wall facing handstand pushup C Every 5 minutes for 5 rds, no rest between rds400m run together20 each Alt box jump over20 each synchro walking lungesMax
- [Thursday 05.14.26](https://pwrnglry.com/index.php/2026/05/14/thursday-05-14-26/) - Class Times: 6am & 5:30pm B Clean & Jerks3-2-1-1-1-1(15 min time limit) C 5 rdsMin 1: Max cal skiMin 2: restMin 3: Max cal rideMin 4: rest*After the final rest: Run 1 mile
- [Tuesday 05.12.26](https://pwrnglry.com/index.php/2026/05/12/tuesday-05-12-26/) - Class Times: 6am & 5:30pm For Time:5 Sets:20 Pull-Ups30 Push-Ups400m Run50 Air SquatsRest 2:00 b/t sets c. 4 Sets:10-12 Bent Over Reverse Dumbbell Fly10/10 DB Lying Butterfly Swims 10/515 Banded Face Pulls
- [Saturday 05.09.26](https://pwrnglry.com/index.php/2026/05/09/s/) - Class Times: 8:30am 1 min Max snatches (125/90) rest 2 min 1 min Max snatches (105/75) rest 2 min 1 min Max snatches (95/65) TEAMS OF 3 24:00 AMRAP Row for Calories Every Switch: 7 Toes to Bar 7 Front Squats (135/95) 7 Burpees * Partner Who Just Got Off Rower Does 7-7-7
- [Monday 05.11.26](https://pwrnglry.com/index.php/2026/05/11/monday-05-11-26/) - Class Times: 4:15pm & 5:30pm In 10:00 Minutes:Build to a 1RM Strict Press5-4-3-2-1 C. Every 5:00 x 3 Sets:25/20 Calorie Row25 Strict Press 75/55lb50 DB Box Step Overs (1 db: light 25/15)Time Cap: 5:00 per SetScore = Sum Total Time D. For Quality:3 Sets:1:00 Plank10/10 Single Leg Barbell Hip Thrust0:30 Wall Sit
- [Friday 05.08.26](https://pwrnglry.com/index.php/2026/05/08/friday-05-08-26/) - Class Times: 6:00am 4:15pm, & 5:30pm 3 sets for total time: Bike 28/22 cal 24 kb snatches. 55/35 12/arm 10 toes to bar 5 barbell rollouts *rest 2 min. B. Every 4 min for 16 min: 12/9 cal ski 10 clean & Jerks 135/95 8/6 strict chin-ups
- [Thursday 05.07.26](https://pwrnglry.com/index.php/2026/05/07/thursday-05-07-26/) - Class Times: 6am & 5:30pm Every 2:00 x 6 Sets3 SquatsStart at 75% and build to a heavy 3-rep max across the six sets. Every 4:00 x 5 Sets20 Push-Ups2 Lengths Farmers Carry20 GHD Sit-Ups20 Jump Lunges
- [Tuesday 05.05.26](https://pwrnglry.com/index.php/2026/05/05/tuesday-05-05-26/) - Class Times: 6am & 5:30pm Every 3:00 x 4 SetsSet 1: 4 Deadlifts + 1-3 Seated Box JumpsSet 2: 3 Deadlifts + 1-3 Seated Box JumpsSet 3: 3 Deadlifts + 1-3 Seated Box JumpsSet 4: 2 Deadlifts + 1-3 Seated Box Jumps For Time5 Power Cleans 205/145 lb50 Double Unders5 Power Cleans50 Double Unders5 Power
- [Wednesday 05.06.26](https://pwrnglry.com/index.php/2026/05/06/wednesday-05-06-26/) - Class Times: 5:30pm Only Every 2:00 x 6 Sets3 Split JerkStart at 75% and build to a heavy 3-rep max across the six sets. 20:00 AMRAPFor Reps — Teams of 3Athlete 1: 20/15 Calorie BikeAthletes 2 and 3: AMRAP of the following ladder10-20-30-40…American Kettlebell SwingsBox Jump Overs
- [Monday 05.04.26](https://pwrnglry.com/index.php/2026/05/04/monday-05-04-26/) - Class Times: 4:15pm & 5:30pm one mile run3 Rounds 21 Wall Ball 15 KB Swings 9 Burpeesone mile run
- [Thursday 04.30.26](https://pwrnglry.com/index.php/2026/04/30/thursday-04-30-26/) - Class Times: 6am & 5:30pm Bench PressEvery 2:30 x 5 SetsSet 1: 5 Reps @ 75%Set 2: 4 Reps @ 80%Set 3: 3 Reps @ 85%Set 4: 2 Reps @ 90%Set 5: 1 Rep @ 90-95% Partner shared burden100 box jumps80 dbs deadlifts 50/3560 abmat situps40 db hang squat cleans20 cal ride each, 1 after
- [RED Friday](https://pwrnglry.com/index.php/2026/05/01/red-friday/) - Class Times: 6am, 4:15pm, & 5:30pm Power Snatch Every 2:00 x 5 Sets:2 x (Snatch Grip Deadlift + Low Hang Power Snatch)Rest 10 sec b/t reps Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day The goal here is to hit each rep with a clean fast turnover into
- [Wednesday 04.29.26](https://pwrnglry.com/index.php/2026/04/29/wednesday-04-29-26/) - Class Times: 5;30pm Only “Evil 500” for time: 50 rdl50 hang power cleans50 front squats50 push press50 back squats50 push jerks50 hang power snatches50 bicep curls50 floor presses50 back rack reverse lunges*workout is done with an empty barbell. This is a lot of reps. Scale reps to 30-40 if needed.10 Burpee Penalty Every Time You
- [Tuesday 04.28.26](https://pwrnglry.com/index.php/2026/04/28/tuesday-04-28-26/) - Class Times: 6am & 5:30pm 20:00 AMRAP12 Wall Balls10 "X"8 Toes to BarX= Rds 1,3,5,.. 10m (30ft) Suitcase Walking LungesX= Rds 2,4,6,.. 10 DB Suoitcase Box Step Overs For Quality:3 Sets:45 Wall Sit5-7 Ring Rows8/8 DB Curls
- [Monday 04.27.26](https://pwrnglry.com/index.php/2026/04/27/monday-04-27-26/) - Class Times: 4:15pm & 5:30pm A. 2 min row or ski2 rds5 C&D's5 inchworm pushups10 walking lunges 1 rd5 pullups5 pushups with pause at bottom10 squats with pause at bottom 1 rd5 pullups10 pushups15 air squats *Spend remaining time warming up to push press loading(15 min) B. Push Press 6x3*All sets at the same top
- [Monday 3.9.26](https://pwrnglry.com/index.php/2026/03/09/monday-3-9-26/) - Monday Class Times: 4:15pm & 5:30pm NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATEA. Warmup B. “Helen”3 rds For Time:400m run21 kb swings 45-55/25-3512 pull-ups C. 3 sets of:10/arm db bent over row20 supine t2b10 db hang squat cleans.
- [Wednesday 04.22.26](https://pwrnglry.com/index.php/2026/04/22/wednesday-04-22-26/) - Class Times: 5:30pm ONLY A. Warmup **Workout Has Changed ** 10 min AMRAP x 3 sets. 3 min rest.60/46 Cal Bike or 800m run2 Wall Walks20 SA DB Thrusters 50/352 Wall Walks20 Alternating DB Snatch 50/351000/800m ski or Row80 medball Sit-Ups 20/14#60 Burpee Over DB*go as far as u can for 10 min. Take a
- [Saturday 042526](https://pwrnglry.com/index.php/2026/04/25/saturday-042526/) - Class Times 8:30am ONLY A. Short Warmup B. Teams of 25 x 6:00 AMRAP"X" movement RepsBike Calories in Remaining time Rd1: 100 wall ballsRd2: 80 pushupsRd3: 600m run togetherRd4: 40 Alt DB Plank Rows 50/35Rd5: 50 DB Thrusters
- [Friday 04.24.26](https://pwrnglry.com/index.php/2026/04/24/friday-04-24-26/) - Class Times: 6am, 4:15pm & 5:30pm A. Warmup b. 12:00 EMOM, Alternating Minutesminute 1: Hang Power Clean + TnG Power Cleanminute 2: Clean and JerkPerform @ 70%+ of Jerk C. For Time:Every 15:00 x 2 Sets36-24-12Calorie Row*Wall Balls72-48-24 Double Unders *Female Row Calories 27/18/9
- [Thursday 04.23.26](https://pwrnglry.com/index.php/2026/04/23/thursday-04-23-26/) - Class Times: 6am & 5:30pm A. Warmup B. Every 3 min for 15 min5 Front squat. Build over 5 sets.6-10 Strict toes 2 rings c. 3 rounds for time:50’ oh db walking lunge right arm. 50/35. sub goblet hold walking lunge20 db hang clean and jerks. 10/arm50’ oh db walking lunge left arm15/20 pull-ups*DO NOT
- [Tuesday 04.21.26](https://pwrnglry.com/index.php/2026/04/21/tuesday-04-21-26/) - Class Times: 6am & 5:30pm A.2 Rounds7/5 Calorie Bike6 Box Jumps5 Toe to Bar4 Barbell Thrusters B. 5:00/4:00/3:00 Work12/9 Calorie Bike or 15/12 Redneck15 Box Jumps18 Toe to Bar-Max Thrusters 75/55lb-2:00 rest b/t sets-*Continue until 75 Thrusters are Complete If not completed in the 3:00 round, the athletes will then move back around to the
- [Monday 04.20.26](https://pwrnglry.com/index.php/2026/04/20/monday-04-20-26/) - Class Times: 4:15pm & 5:30pm A. Warmups - set clock to 15:00 B. 3 rounds Handstand pushupsRd 1: 5-10 to pad or pads -Rd 2: 5 to less pads than rd 1Rd 3: less pads, can you get one, 3, 5? C. 9-7-5 Shoulders to Overhead 135/9518-14-10 Toes to Bar20/15 Cal Row8-6-4 Shoulders to Overhead
- [Friday 04.17.26](https://pwrnglry.com/index.php/2026/04/17/thursday-04-16-26/) - Class Times: 6am & 4:15pm. ** NO 5:30pm today ** A. Warmup B. 3 min AMRAP x 4 sets2 OHS 65-75/45-552 bar over burpees4 OHS4 bob6 OHS6 bob8 OHS8 bob10 ohs10 boband so on…*rest 2 min after each set. Sub front rack reverse lunges. Start over each new amrap. C.4 rounds for time:25 kb swings20
- [Thursday 04.16.26](https://pwrnglry.com/index.php/2026/04/16/friday-04-17-26/) - Class Times: 6am, 4:15pm & 5:30pm A. Warmup b. Every 2:30 x 4 SetsSet 1: 6 Bench Press + 3 Plyo Push-UpsSet 2: 5 Bench Press + 3 Plyo Push-UpsSet 3: 4 Bench Press + 3 Plyo Push-UpsSet 4: 3 Bench Press + 3 Plyo Push-Ups Starting @ 70% on Set 1 (6Reps), and increasing
- [Saturday 041826](https://pwrnglry.com/index.php/2026/04/18/saturday-041826/) - Class Times 8:30am ONLY A. Short Warmup B. For Time | With a Partner400m Run (Carrying Kettlebell)50 Deficit Push-Ups - 45/25lb plates50 Kettlebell Snatches50 Toes to Bar100 Push-Ups100 Kettlebell Swings100 Sit-Ups400m Run (Carrying Kettlebell) Run: Both partners run together. 1 partner carries the kettlebell, switch at any time.All movements: 1 partner works, 1 partner holds
- [Wednesday 04.15.26](https://pwrnglry.com/index.php/2026/04/15/wednesday-04-15-26/) - Class Times: 5:30pm ONLY A. 8 min stations. One station goes right into the next so quick transitions. 5 min rest at 24:00 then finish last 2 stations8 min amrap -7 person cap250m Ski Erg.25 situps12 pushups 8 min amrap200m Run10 Air Squats5 pull ups 8 min amrap (16:00-24:00):12 ddb presses10 ddb box squats8/5 cal
- [Monday 04.13.26](https://pwrnglry.com/index.php/2026/04/13/monday-04-13-26/) - Class Times: 4:15pm & 5:30pm A. Row 20/16 Calories10 Air Squats10 Pushups10 Box step ups7/7 Single leg box pistol squats5 box jumps Warmup to 70% back squats B. Every 3:00 x 5 SetsSet 1: 6 Back Squats + 8/leg sa db rdlSet 2: 6 Back Squats + 8/leg sa db rdlSet 3: 5 Back Squats
- [Tuesday 04.14.26](https://pwrnglry.com/index.php/2026/04/14/tuesday-04-14-26/) - Class Times: 6am & 5:30pm B. “Annie”50-40-30-20-10SitipsDouble Unders. Double singles Rest exactly 5 min: “Isabel”30 snatches 85-135/55-85*score is total time. C. For Time3 Rounds 400m Run and some barbell stuff...
- [Saturday 041126](https://pwrnglry.com/index.php/2026/04/11/saturday-041126/) - Class Times 8:30am ONLYA. Short WarmupB. Partner Workout25 min amrap, you go, I go!!200m Run (together)20 Hang Cleans 95/65 20 Box Jumps20 Push Press 95/6520 Toes-to-Bar20 sprawlsC.4 sets of: 8 OHS (feet ona plate)Keep it light if you need and work full ROM
- [Friday 04.10.26](https://pwrnglry.com/index.php/2026/04/10/friday-04-10-26/) - Class Times: 6am, 4:15pm & 5:30pmA. WarmupB. 5 Rounds For Time:18 wallballs 20/1412 sa db hang clean and jerk. 50/35. 6/arm6/4 bar muscle ups. Sub 12 pull-ups.C. EMOM for 12 min:1 - 8 GHD or 12 V-ups2 - 10 KB Cossack Squats3 - 1 lap Double DB Farmers Carry or 200m Run
- [Wednesday 04.08.26](https://pwrnglry.com/index.php/2026/04/08/wednesday-04-08-26/) - Class Times: 5:30pm ONLYA. 10 Air Squats400 meter run10 KB RDL per leg400 meter row15 KB Russian swing200 meter ski20 barbell Cleans (55/45)B. 12 min EMOM1 CleanC 20 min AMRAP1 lap run each, alternating2-4-6-8-10…Synchro alternating DB snatch 50/35Synchro Double DB box step overs 20”, 50’s/35’sP1 runs a lap, then p2 runs a lap. Once both
- [Thursday 04.09.26](https://pwrnglry.com/index.php/2026/04/09/thursday-04-09-26/) - Class Times: 6am & 5:30pmA. 2 rounds20 banded pull apart18 cal row16 banded chest press14 air squat12 burpeesB. 5x5 pendlay row5x5 barbell floor pressC Team of 310 minute amrapP1: 2 bar muscle up4 t2b6 wall ball 30/20P2: 15/10 cal rideP3: 12/10 cal skiRest 1 minute10 minute amrapP1: 2 wall walk4 burpee to target6 wall ball
- [Monday 04.06.26](https://pwrnglry.com/index.php/2026/04/06/monday-04-06-26/) - Class Times: 4:15pm & 5:30pmA. 2 min cardio of choice3 Rounds10 jumping squats10 pushupsthen40 Lateral Partner Burpees, 20 eaLike a bar facing burpee but starting parallel to your partner, do a burpee then hop over your partner. B. 3 Rounds For Time:500 Meter Row OR 400m run OR 30/24 cal bike 20 Hang Power Snatch
- [Tuesday 04.07.26](https://pwrnglry.com/index.php/2026/04/07/tuesday-04-07-26/) - Class Times: 6am & 5:30pmA 2 min Ski or Row1 length walking lunges10 hanging scap pulls10 kb sdhp1 length walking lunges10 C&D swings5 hspu1 length walking lunges10 pullups10 kb sdhpB. 7 rounds every :905 Bench PressC. 5 rounds21 air squats15 SDHP (95/65lb)9 alt. barbell wipers*13 min timecapD 3 Rounds10 DB curlsmax set banded tricep ext*rest
- [Thursday 04.02.26](https://pwrnglry.com/index.php/2026/04/02/thursday-04-02-26/) - Class Times: 6am & 5:30pm A 2 rds3 min cardio of choice10 90/90 Hip Rotations, ea10 Hollow Rocks1 min front rack PVC stretch10 banded good mornings:30 sec bottom of the squat with PVC in front rack B Hang Power Cleans*Work up to heavy set of:3 hang power cleans2 front squats1 hang clean C AMRAP 9
- [Tuesday 03.31.26](https://pwrnglry.com/index.php/2026/03/31/tuesday-03-31-26/) - Class Times: 6am & 5:30pm A 250m row10 Inchworms + push-up40 double unders10 burpees250m row10 single DB strict presses, ea40 double unders10 DB snatch, B Clean & Jerks5-5-5-5-5-5 C Teams of 3 - 3 RoundsP1: 2 min AMRAP Ball ground to shoulderP2: PlankP3: Wall Sit D 3 rds10-15 barbell curlsMax banded triceps pushdowns
- [Saturday 04.04.26](https://pwrnglry.com/index.php/2026/04/04/saturday-04-04-26/) - Class Times: 8:30am Only A 10 Air Squats400 meter run10 KB RDL per leg400 meter row15 KB Russian swing200 meter ski20 barbell deadlift (95/65) B 20 min EMOM1 Deadlift C 20 min AMRAP1 lap run each, alternating2-4-6-8-10…Synchro alternating DB snatch 50/35Synchro Double DB box step overs 20”, 50’s/35’s P1 runs a lap, then p2 runs
- [Friday 04.03.26](https://pwrnglry.com/index.php/2026/04/03/friday-04-03-26/) - Class Times: 6am, 4:15pm & 5:30pm A Warmup B 12 min EMOMMin 1: 15-20 Double UndersMin 2: Ride for calMin 3: Plank C 100-75-50-25Double-unders10-15-20-25Thrusters (115/75lb)Jumping lunges*15 min timecap D Cooldown Ride 3:00
- [Wednesday 04.01.26](https://pwrnglry.com/index.php/2026/04/01/wednesday-04-01-26/) - Class Times: 5:30pm ONLYA Warmup B Strict Press1x1 70%1x1 77.5%4x3 82.5%1x3+ 82.5% C Buy in:5 min bike calsThen straight into: 10 min AMRAP10 box jump overs (24/20in)10 back squats (95/65lb)*Score is reps + cals D 3 roundsmax strict pullupsrest 1:30 between rounds
- [Monday 03.30.26](https://pwrnglry.com/index.php/2026/03/30/monday-03-30-26/) - Class Times: 4:15pm & 5:30pm A 3 min row or ridethen2 rounds:30 pigeon hold, each leg1 length duck walk15 goblet squats B Back Squats6x3 75%1x3+ 75% C Tabata air squatsRest 1 minute Tabata pull-upsRest 1 minute Tabata push-upsRest 1 minute Tabata sit-ups
- [Thursday 03.26.26](https://pwrnglry.com/index.php/2026/03/26/thursday-03-26-26/) - Class Times: 6am & 5:30pm Every 3:00 x 5 SetsSet 1: 8 Bench Press + 5 Supine Medball Chest PassesSet 2: 7 Bench Press + 5 Supine Medball Chest PassesSet 3: 6 Bench Press + 5 Supine Medball Chest PassesSet 4: 5 Bench Press + 5 Supine Medball Chest PassesSet 5: 4 Bench Press +
- [Saturday 03.28.26](https://pwrnglry.com/index.php/2026/03/28/saturday-03-28-26/) - Class: 8:30 am only B. For Time | With a Partner50-40-30-20-10Wall Balls 20/14Box Jumps 24/20American Kettlebell Swings 55/35 *Split Reps Any Way You Want With A Partner
- [Friday 03.27.26](https://pwrnglry.com/index.php/2026/03/27/friday-03-27-26/) - Classes: 6am, 4:15pm & 5:30 pm B. 10:00 EMOMMinute 1: :10 Chin-up Grip Chin Over the Bar Hold + :05 Walk The Plank DecentMinute 2: :10 Ring Support Hold + :05 WTP Ring Dip C. For Reps4 Rounds:2:00 AMRAP3 Wall Walks - to 10" Mark10 Burpee Box Jump OversMax Rope ClimbsRest 2:00 b/t Rounds
- [Wednesday 03.25.26](https://pwrnglry.com/index.php/2026/03/25/wednesday-03-25-26/) - Class: 5:30pm B. For Time:3 Rounds:800m Run30 American Kettlebell Swings30 Abmat Sit-Ups30/24 Calorie BikeRest 2:00 b/t Rounds
- [Tuesday 03.24.26](https://pwrnglry.com/index.php/2026/03/24/tuesday-03-24-26/) - Classes: 6am & 5:30pm A. Warmup B.Every 2:00 x 5 SetsSet 1: 4 Hang SnatchSet 2: 4 Hang SnatchSet 3: 3 Hang SnatchSet 4: 3 Hang SnatchSet 5: 2 Hang Snatch Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.The
- [Monday 03.23.26](https://pwrnglry.com/index.php/2026/03/23/monday-03-23-26/) - Classes: 4:15pm & 5:30pm A. Warmup B. Every 3:00 x 5 SetsSet 1: 6 Deadlifts + 3 Seated Box Jump (High Box)Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box)Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box)Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box)Set 5: 3 Deadlifts
- [Saturday 3.20.16](https://pwrnglry.com/index.php/2026/03/21/saturday-3-20-16/) - Classes: 8:30am 21 Cal SKI 10 air squats 10 plank shoulder taps 10 Russian swing 10 handstand kick ups to wall B Power jerk 6x3 C. With a partner 50 power cleans (185/125), share the work Into 10 min AMRAP Alternate full movement 5 hspu 10 db snatch 50/35 15 box jump overs Into 50
- [Thursday 03.19.26](https://pwrnglry.com/index.php/2026/03/19/thursday-03-19-26/) - Classes: 6am & 5:30pm B. 3 x 10 OHS We are not doing Overhead Squats. Snatch Work instead. C. For Time:21-15-9hang power snatch 95/65 75/45 modifiedPull-upsFront squat
- [Friday 03.20.26](https://pwrnglry.com/index.php/2026/03/20/friday-03-20-26/) - Classes: 6am, 4:15pm & 5:30pm Every 90 sec:4 Bench Press. Build over 8 sets or until failure B. 1 min on 1 min off for 10 min:30 kb swings in 60 sec. 45-55/25-35*Pedal 25 Calories for every failed round at the end of the entire workout. C. 3 rounds:200m row or ski20 medball sit-ups
- [Wednesday 03.18.26](https://pwrnglry.com/index.php/2026/03/18/wednesday-03-18-26/) - Classes: 5:30pm Only B. Every 90 sec for 12 min:4 Deadlift. Build over 8 sets C. Annie50-40-30-20-10 reps for time of:Double-undersAbMat sit-ups D. Every minute on the minute for 6 minutes:25-foot handstand walk
- [Tuesday 03.17.26](https://pwrnglry.com/index.php/2026/03/17/tuesday-03-17-26/) - Classes: 6am & 5:30pm A. Warmup B. 5 x 3 Strict Presses C. Calorie Pedal10 Box Jump Overs10 Back Squats 95/65AMRAP
- [Monday 03.16.26](https://pwrnglry.com/index.php/2026/03/17/monday-03-16-26/) - A. Warmup B. 5 x 3 Back Squats C. 3 Rounds - EMOM12 Alt Rev Lunges16 Pushups12 Squat Jumps16 Plank Should Taps12 Burpees16 Situps12 (1) DB Thruster16 (2) DB Bent Over Rows
- [Tuesday 3.10.26](https://pwrnglry.com/index.php/2026/03/10/tuesday-3-10-26/) - Tuesday Class Times: 6am & 5:30pm NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE A. Warmup B. 4 sets for total time of:10 bar over burpee10 sdhp 95/6520 hod push-ups10 power snatch 95/6510 cal Row*rest 2 min. C. 15/10cal
- [Wednesday 3.11.26](https://pwrnglry.com/index.php/2026/03/11/wednesday-3-11-26/) - Wednesday Class Times: 5:30pm NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE A. Warmup B. For Time:5 Sets:300/240m Row12 Burpee Box Jumps8 Shuttle Runs 25ftRest 1:00 b/t sets
- [Thursday 3.12.26](https://pwrnglry.com/index.php/2026/03/12/thursday-3-12-26/) - Thursday Class Times: 6am & 5:30pm NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE A. Warmup B. For Time: 40-30-20-10Kb Box step ups. 20/18”. 55/35. 1 kb suitcase hold.Medball Situps C. E2MOM 12 min:10 seated db shoulder press10/10 SL
- [Friday 3.13.26](https://pwrnglry.com/index.php/2026/03/13/friday-3-13-26/) - Friday Class Times: 6 am & 4:15pm NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE A. Warmup B. 26.3Rest 10-15 min then: C. For Time:800m row800m run800m ski
- [Saturday 3.14.26](https://pwrnglry.com/index.php/2026/03/14/saturday-3-14-26/) - Saturday Class Times: 8:30 ONLY A. Warmup B. For Time:50 Push-ups400m run21 Thrusters 95/65800m run21 Thrusters400m run50 Push-ups Rest exactly 10 min then: For time: 5-4-3-2-1Power snatch 135/95Burpee pull-ups*score is total time.
- [Saturday 03.07.26](https://pwrnglry.com/index.php/2026/03/07/saturday-03-07-26/) - A Warmup3 min EMOM5 unbroken clean and jerks B Clean & jerks15-12-9*Even a re-grip off the floor is a foul. No dropping the bar. Use same weight for each set.Rest as needed between sets. CWith a PartnerAt 0:00 and every 3 min, run 1 lap together100 Wallball80 burpee Box get Overs60 T2B*Shared burden*24 min timecap
- [Friday 3.6.26](https://pwrnglry.com/index.php/2026/03/06/friday-3-6-26/) - NO 5:30 CLASS TONIGHT6 AM & 4:15PM ONLY - 5:30 IS FRIDAY NIGHT LIGHTS!!! COME CHEER ON THOSE FOOLISH ENOUGH TO REGISTER For Time80 ft Dumbbell Overhead Walking lunge20 Alternating Dumbbell Snatches (50/35 lb)20 Pull-Ups 80 ft Dumbbell Overhead Walking lunge20 Alternating Dumbbell Snatches20 Chest-to-Bar Pull-Ups 80 ft Dumbbell Overhead Walking lunge20 Alternating Dumbbell Snatches20
- [Thursday 3.05.26](https://pwrnglry.com/index.php/2026/03/05/thursday-3-05-26/) - Class Times: 6am & 5:30 pm A. Warmup B. 5 sets15 Sprawls15/9 Cal Bike30 Russian KB Swings35 Double Unders. Sub 110 Singles*Rest 3:00
- [Wednesday 3.04.26](https://pwrnglry.com/index.php/2026/03/04/wednesday-3-04-26/) - Class Times: 5:30 pm only A. Warmup B. Bench Press - Every 3:007 Reps @ 70%6 Reps @ 75%5 Reps @ 80%4 Reps @ 80+ C. 21-18-15-12-9DB Bench PressSitups After each Round6 Toes to Bar12/9 Cal Row
- [Tuesday 03.03.26](https://pwrnglry.com/index.php/2026/03/03/tuesday-03-03-26/) - Class Times: 6am & 5:30pm A. Warmup2:00 any machine3 rounds15 airsquats10 HOD pushups10 kb swings Then accumulate 1:00 dead hang from pull up bar B. Every 90 sec for 15 min:1 power clean + 2 front squats + 1 jerk B. AMRAP 5 min x 3 sets; Rest 2 min5 shoulder to over head 135/9510
- [Monday 030226](https://pwrnglry.com/index.php/2026/03/02/monday-030226/) - Class Times: 4:15pm & 5:30pm A. Warmup2:00 any machine3 rounds15 airsquats10 HOD pushups10 kb swings Then accumulate 1:00 dead hang from pull up bar B. 21-18-15-12-9-6-3Dumbbell Burpees 35's/25'sAlt DB SnatchesDB Goblet Squats Goal is under 25tapout 30 minutes C. 3 rounds of a Finisher
- [Friday 2.27.26](https://pwrnglry.com/index.php/2026/02/27/friday-2-27-26/) - NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE Friday Class Times: 6am & 4:15pm 5:30pm reserved for CROSSFIT OPEN A. Coach led Warmup B. CROSSFIT OPEN WORKOUT 26.1 C. Strength
- [Thursday 2.26.26](https://pwrnglry.com/index.php/2026/02/26/thursday-2-26-26/) - NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE Thursday Class Times: 6am & 5:30pm A. Coach Led Warmupb. Practicing Max4 Rounds1:00 Max Double-unders:30 rest1:00 Max Handstand Push-ups:30 Rest c. 5 Rounds For Time:1000/900m Bike20/15 Push-ups20 Sit-ups
- [Wednesday 2.25.26](https://pwrnglry.com/index.php/2026/02/25/wednesday-2-25-26/) - NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE Wednesday Class Times: 5:30pm ONLY A. Coach Led Warmup B. Team of 32 Rounds do not drop the baby 30/205:00 on / 2:00 Rest74 DB pull overs37 DipsMax Burpees5:00 AMRAP /
- [Tuesday 2.24.26](https://pwrnglry.com/index.php/2026/02/24/tuesday-2-24-26/) - NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE Tuesday Class Times 6AM & 5:30pm A. Coach Led Warmup B. CrossFit TotalBack Squat - Deadlift - Press3 Attempts Max in each event C. Teams of 22 Rounds For Time:Row CalsP1:
- [Monday 2.23.26](https://pwrnglry.com/index.php/2026/02/23/monday-2-23-26/) - Class Times: 4:15pm & 5:30 pm NO 5:30 CLASS FRIDAY5:30 CLASS WILL BE CROSSFIT OPEN UNDER THE LIGHTS. YOU CAN WATCH/CHEER/ENCOURAGE BUT ONLY THOSE SIGNED UP FOR OPEN CAN PARTICIPATE A. WarmupB. Every :90 for 12:00 (8 sets)2 SDLHP + 1 Squat Clean + 1 Power Cleanbuild over the 8 setsC. Teams of 2 -
- [Saturday 2.21.26](https://pwrnglry.com/index.php/2026/02/21/saturday-2-21-26/) - HANG POWER CLEANS IN TEAMS OF 2 80 CAL PEDAL OR 1000M ROW 50-40-30-20-10 DB OHS HOD PUSH-UPS DB SNATCHES TOES-TO-BAR 80 CAL PEDAL OR 1000M ROW
- [Friday Feb. 20th](https://pwrnglry.com/index.php/2026/02/20/friday-feb-20th/) - Classes 6am, 4:15pm, 5:30pm A. Warmup B. Every 15:00 × 2 Sets 100 Double Unders 50 Air Squats 40/32 Push-Ups 40 SA DB Thrusters 30 Burpees Reverse the order on the second set (i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders) C. Finisher
- [Tuesday 2.19.2026](https://pwrnglry.com/index.php/2026/02/19/tuesday-2-19-2026/) - Classes: 6am & 5:30pm A. Warmup B. 1 min Max snatches (155/105) rest 2 min 1 min Max snatches (115/75) rest 2 min 1 min Max snatches (75/45) C. 5 rds 20 box jumps 30 wall balls 6 snatches (135/95) *20 min timecap
- [Wednesday 2.18.26](https://pwrnglry.com/index.php/2026/02/18/wednesday-2-18-26/) - Classes: 5:30pm ONLY A 10-16-22Box Step upsPlate Hopsplank shoulder tapkb swings B EMOM 16, alternating between A and BA. 8 DB Reverse Grip Bench pressB. 8 pull ups C. Open Mashup 10 min AMRAP*8 toes to bar10 single arm hang DB clean and jerk 50/3514/12 cal pedal*Alternate full rounds @ 10:005 min AMRAPmax clean and
- [Tuesday 2.17.2026](https://pwrnglry.com/index.php/2026/02/17/tuesday-2-17-2026/) - Classes: 6am & 5:30pm A. Warmup B, 4 Sets 5 Deadlift @ 75% + 10 Banded Russian Kettlebell Swings c. "Christine" For Time 3 Rounds 500m Row 12 Deadlifts 21 Box Jumps Barbell: Bodyweight
- [Monday 2.9.26](https://pwrnglry.com/index.php/2026/02/16/monday-2-9-26-2/) - Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup Every 2:00 x 5 SetsFront Squat + 1 Split JerkSet 1: 5+1 @ 65% of jerk maxSet 2: 5+1 @ 70%Set 3: 4+1 @ 75%Set 4: 3+1 @ 80%Set 5: 2+1 @ 80% + For Time:Every 3:00 x 4 Sets5/5 Single DB Hang Clean and
- [Saturday 2.14.26](https://pwrnglry.com/index.php/2026/02/14/saturday-2-14-26/) - Class Times: 8:30 am A. Warmup B. 20 min tapout1,000 m row1000 m Ski2000 m bikethen2-4-6-8-10…t2bburpee box jump oversdb thrusters rest 3:00 10 min amrap ygig10 dl10 cleans10 s20h50 jump rope each
- [Wednesday 2.11.26](https://pwrnglry.com/index.php/2026/02/11/wednesday-2-11-26/) - Classes: 5:30pm ONLY A. Coach Led Warmup B. Bench PressEvery 3:00 x 4 SetsSet 1: 5 Reps @ 65%Set 2: 5 Reps @ 70%Set 3: 3 Reps @ 75%Set 4: Max Reps @ 80%*Perform the max reps set to an RPE 9 (1 rep in tank). C. 20:00 AMRAP500m Row20 Alternating Medball Throw Sit-Ups*20 Box
- [Friday 2.13.26](https://pwrnglry.com/index.php/2026/02/13/friday-2-13-26/) - Class Times: 6am & 4:15pm A. Warmup B. Push PressEvery 2:30 x 4 SetsSet 1: 5 Reps @ 70%Set 2: 3 Reps @ 75%Set 3: 3 Reps @ 81%Set 4: 3+ Reps @ 85% Goal: 5-8 Reps for max set C. OPEN PREP 7:00 AMRAP3-6-9-12…..Clean and Jerk 135/95lbToes to Bar
- [Thursday 2.12.2026](https://pwrnglry.com/index.php/2026/02/12/thursday-2-12-2026/) - Classes: 6am & 5:30pm A. Warmup B. Deadlifts Every 2:00 x 5 SetsSet 1: 5 @ 60%Set 2: 5 @ 70%Set 3: 3 @ 75%Set 4: 3 @ 80%Set 5: Max Unbroken Reps @ 85% *Perform the max set to an RPE 9 effort (1 rep in tank) C. For Time:25-20-15-10-5 Deadlifts 185/12515-15-15-15-15 Pull-Ups5-10-15-20-25 Wall
- [Tuesday 2.10.26](https://pwrnglry.com/index.php/2026/02/10/tuesday-2-10-26/) - Classes: 6AM & 5:30pm A. Coach Led Warmup B. Back Squats Every 2:00 x 5 SetsSet 1: 5 @ 60%Set 2: 5 @ 70%Set 3: 3 @ 75%Set 4: 3 @ 80%Set 5: Max Unbroken Reps @ 85% *Perform the max set to an RPE 9 effort (1 rep in tank) C. For TimeEvery 3:00
- [Monday 2.9.26](https://pwrnglry.com/index.php/2026/02/09/monday-2-9-26/) - Class Times: 4:15pm & 5:30 pm A. Coach Led Warmpup B. 4 Rounds every 2:0010 db Shoulder/Back openers10 Ring dips C. 15:00 AMRAP10 Lateral Burpee over jump rope300m Row50 Double Unders or singles or crossovers
- [Saturday 2.7.26](https://pwrnglry.com/index.php/2026/02/07/saturday-2-7-26/) - Class Times: 8:30 am A. Warmup1:00 FOAM ROLL BACK10 RKBS10/10 SL KB rdl20 CAL ROW10 AMERICAN KB SWINGS20 CAL SKI3 WALL WALKS B. Barbell Single Leg RDL 7-5-3-5-7HEAVIER THAN PREVIOS c. 10 ROUNDS OF DT 12/9/6 155/105 alternate full roundsMAX sets of 150m ski 20 rounds of Cindy 5/10/15max Cal on ONE rower until time
- [Friday 2.6.26](https://pwrnglry.com/index.php/2026/02/06/friday-2-6-26/) - Class Times: 6am & 4:15pm R.E.D. - Remember Everyone Deployed A. Warmup B. PressesSet 1: 5 Reps @ 70%Set 2: 5 Reps @ 70%Set 3: 5 Reps @ 70%Set 4: 5 Reps @ 75%Set 5: 5 Reps @ 75% C. Death by…Minute 1: 10 BurpeesMinute 2: 10 Air SquatsMinute 3: 10 Push-upsMinute 4: 10 Reverse
- [Thursday 2.5.2026](https://pwrnglry.com/index.php/2026/02/05/thursday-2-5-2026/) - Classes: 6am & 5:30pm A. Warmup B. 10:00 EMOMMinute 1: 2 Power Clean + 1 Squat Clean @ 75-85%Minute 2: 15 Pull-Ups Modified: 10 Strict Pull-Ups C. 4 min AMRAP5 Snatch 135/9510 HOD Pushupsrest 2:004 min AMPRAP10 Cleans 135/9520 Pull-upsrest 2:004 Min AMRAP15 BJO30 Wall Ball
- [Wednesday 2.4.26](https://pwrnglry.com/index.php/2026/02/04/wednesday-2-4-26/) - Classes: 5:30pm ONLY A. 1 min bootstrap squats 10 inchworm push-ups 2 Rounds 10 push-ups 20 air squats 5 burpees with empty barbell 6 deadlifts 6 front squats 6 push press *increase wt for a few sets then focus on warming up for your deadlift B. Deadlifts 3 rds of 5 @70% 2 rds of
- [Tuesday 2.3.26](https://pwrnglry.com/index.php/2026/02/03/tuesday-2-3-26/) - Classes: 6AM & 5:30pm Coach Led Warmup Back Squat Every 2:00 x 5 SetsSet 1: 5 Reps @ 70%set 2: 5 Reps @ 70%Set 3: 5 Reps @ 70%Set 4: 5 Reps @ 75%Set 5: 5 Reps @ 75% C. 4 Sets: For Time 16-14-12-10 Toes to Bar 24 Crossovers or 100 Jump Rope 16-14-12-10
- [Monday 2.2.26](https://pwrnglry.com/index.php/2026/02/02/monday-2-2-26/) - Class Times: 4:15pm & 5:30 pm A. Warmup10 Cal Row then3 rounds10 air squats10 kb swings10 box step ups10 kb pressthenBarbell warmup B. Every 3:00 x 4 SetsDouble Dumbell Box Step Ups8 Reps / Leg - Box 4" taller than you use for Box Jumps C. Every 2:00, Until Failure*Calorie Row15 Wall Balls Set 1:
- [Friday 1.30.26](https://pwrnglry.com/index.php/2026/01/30/friday-1-30-26/) - CLASSES: 6am, 4:15 & 5:30PM A. Warmup with a partner1 length wheelbarrow each1 min Wheelbarrow distractions each*Distractions = Holding your partners feet in the wheelbarrow position, randomly drop one foot. Partner will be challenged B. Squat Clean 4x1 Clean & Jerks3-3-3-3-3 C. For Time 10-9-8-7-6-5-4-3-2-1 reps of: Hang Snatches (95/65 lb) Box Jumps (24/20 in)
- [Wednesday 1.28.26](https://pwrnglry.com/index.php/2026/01/28/wednesday-1-28-26/) - Just 5:30pm Class Today A. Warmup B. Every 2:00 x 10 Press Starting @ 60-70% and building to a 1RM for the Day c. 20:00 AMRAP YGIG5 Shoulder to Overhead10 American Kettlebell Swings25* Double Unders *Dubs increase by 5 reps each round(25-30-35-40 …) Barbell: 155/105lb
- [Thursday 1.29.26](https://pwrnglry.com/index.php/2026/01/29/thursday-1-29-26/) - Thursday 1.29.26 Classes: 6am & 5:30pm A. Warmup B. Front Squats with a pause4 sets of 4 1st :04 at bottom, rest :04 at top C. 3 Rounds for time:20 burpees30/25 cal of X20 pullups *20 min tapout - 1 of each Classes: 6am & 5:30pm A. Warmup B. Front Squats with a pause4 sets
- [Saturday 1.31.26](https://pwrnglry.com/index.php/2026/01/31/saturday-1-31-26/) - 8:30am ONLY A. Warmup3 min cardio of choice3 rds4 wall walks8 air squats12 KB swings*Spend remaining time opening the shoulders B. Bench PressWork to Heavy C With a partner: At 0:00 and every 3 min:6 synchro SA DB OHS20 wall walks30 1 db devils press40 1 db step overs (50/35)50 pullups40 1 db step overs
- [TUESDAY 1.27.26](https://pwrnglry.com/index.php/2026/01/27/tuesday-1-27-26/) - CLASSES: 6AM & 5:30PM A. WORKOUT B. Walk the Planks C. Team of 310 minute amrapP1: 2 bar muscle up4 t2b6 wall ball P2: 15/10 cal rideP3: 12/10 cal skiRest 1 minute 10 minute amrapP1: 2 wall walk4 burpee to target6 wall ball ground to overhead P2: 15/12 cal rowP3: 25 plate hops Flow: Each
- [Monday 1.26.26](https://pwrnglry.com/index.php/2026/01/26/monday-1-26-26/) - YES WE AE OPEN - DONT BE A HERO, IF YOU CANT MAKE IT, SEE YOU TOMORROW A. 2 rounds20 banded pull apart18 cal row16 banded chest press14 air squat12 burpees B. 5x5 pendlay row5x5 barbell press C. 4 sets for total time of:15 cal row20 plate ground to overhead 45/2525 plate OH squats30 abmat
- [Friday 1.23.36](https://pwrnglry.com/index.php/2026/01/23/friday-1-23-36/) - Today's Schedule - 6am, 4:15pm & 5:30pm A. Warmup B. Sumo Deadlift Every 2:00 for 14:00 (7 sets)1.1.1 use a moderate to heavy load for alldon't build to a maxReset after each rep C. 5:00 AMRAP2:00 rest5:00 AMRAP 10 Cal Ski10 Alt DB Snatches50 Double-unders
- [Tuesday 1.20.26](https://pwrnglry.com/index.php/2026/01/20/tuesday-1-20-26todays-schedule-6am-530pm/) - Today's Schedule - 6am & 5:30pm A5 min cardio of choice3 rds10 barbell good mornings50' walking lunges6 tall box jumps B12 min EMOM2 Backsquats C. With a partner12 rds8 Wall Balls (30/20)8 T2B2 Clean & Jerks (185/125)*Alternate each movementthen30 Cal Ride20 Burpee BJO10 Ring Muscle Ups*Shared burden *20 min timecap
- [Monday 1.19.26](https://pwrnglry.com/index.php/2026/01/19/monday-1-19-26todays-schedule-415pm-530pm/) - Today's Schedule - 4:15pm & 5:30pm A 12 min EMOMMin 1: 40 sec Row, Ride, Ski or RunMin 2: 20 alt V-upsMin 3: 15 KB swings*Scale to comfortably finish each in 40 sec B Every 2 min for 16 min3 Push Press + 1 Split Jerk C 5 rounds10 ring rows10 front Rack SL Squats*8
- [Saturday 1.24.26](https://pwrnglry.com/index.php/2026/01/24/saturday-1-24-26/) - Today's Schedule - 8:30am Only A. 2 rounds20 cal ride20 goblet squats5/5 kb windmills5/5 kb single arm thrusters10 shoulder tap pushups B5x5 bench press5x10 push up on wall ball*perform pushups immediately after finishing bench set C 50 hang power cleans* (135/95) shared*every time you drop, 2 synchro front squats 60 hang power snatches* (115/75) shared*every
- [Thursday 1.22.26](https://pwrnglry.com/index.php/2026/01/22/thursday-1-22-26/) - Today's Schedule - 6am & 5:30pm A With a PVC, 8 reps each:Front SquatsPressesPVC Hollow RocksOverhead Lunges With an emply Barbell, 5 reps each:2 rdsSnatch Grip Push PressOverhead SquatSnatch Balance B Overhead Squats1x101x81x62x4 C In 15 min:21-15-9 Thrusters (115/75lb)42-30-18 Straight Leg sit-ups Then, AMRAP with time remaining perform:10 Thrusters (95/65lb)10 box jump overs
- [Wednesday 1.21.26](https://pwrnglry.com/index.php/2026/01/21/wednesday-1-21-26/) - Today's Schedule - 5:30pm Only A. 2 rounds:30 t-spine foam roll10 box jumps, land tall10 broad jumps Into15-10-5 with empty barBarbell RDLHang muscle cleanFront squat B. Emom until failure1 clean, add 10lbs each minuteMen’s starting weight: 135Women’s starting weight: 85 Flow: every minute add 10lbs for 1 clean. As soon you fail a lift, the
- [Saturday 01.17.26](https://pwrnglry.com/index.php/2026/01/17/saturday-01-17-26/) - 8:30 AM Workout ONLY Today A. Warmup350m Row10 Jump Squats2 Burpees10 Box Stepups2 Burpees10 Tall Tall Box Stepups2 Burpees10 C&D's B. Partner Workout For Time, only one partner working at a time60 Russian KB Swings 55/3560 HOD Pushups60 Russian KB Swings 55/3560 KB Box Step-Overs60 Russian KB Swings 55/3560 Burpee box Overs60 Russian KB Swings
- [Friday 01.16.26](https://pwrnglry.com/index.php/2026/01/16/friday-01-16-26/) - 4:15pm Class ONLY Today A. A. Warmup3 rounds10 cal pedal or row10 air squats10 kb swings10 Single leg box step ups10 kb press thenBarbell warmup B. – Front SquatEvery 3:00 × 4 Sets8 @ 70% 6 @ 75% 4 @ 80% Max Reps @ 80% C. 9 Rounds9 Thrusters50 Jump Rope
- [Thursday 01.15.26](https://pwrnglry.com/index.php/2026/01/15/thursday-01-15-26/) - 6am & 5:30pm Class ONLY TodayNO 6AM CLASS FRIDAY 1/15 A. A. Warmup3 rounds10 cal pedal or row10 air squats10 kb swings10 Single leg box step ups10 kb press thenBarbell warmup B. EMOM 12 minMin 1: 6 Bench Press @70%Min 2: 6 Pull ups C. 4 Rounds15 Deadlift 155/11520 Cal Row25 Wall Ball
- [Wednesday 01.14.26](https://pwrnglry.com/index.php/2026/01/14/wednesday-01-14-26/) - 5:30 Class ONLY Today** No 6am Friday 1/16/26 ** A. Warmup B. Partner Workout100 Cal Bike200 DB Snatches 50/35300 Air SQuaits200 Situps100 DB OH Lunges 50/35*To do Anything out of this order is modified C. Every 3 minutes, for 15 minutes (5 sets of):10 Dumbbell Arnold Presses10 Ring RowsMax Dumbbell Bent Over Reverse Flys
- [Monday 1.12.26](https://pwrnglry.com/index.php/2026/01/12/monday-1-12-26/) - Class Times: 4:15pm & 5:30 pm A. Warmup 3 rounds 10 cal pedal or row 10 air squats 10 kb swings 10 box step ups 10 kb press then Barbell warmup B. For Time: 10,9,8,7,6,5,4,3,2,1 Front squat 95/65 Box jumps 20/18” Push press C. Perform each exercise for 40 sec. Rest til top of min.
- [Saturday 01.10.26](https://pwrnglry.com/index.php/2026/01/10/saturday-01-10-26/) - Back Squats 7-5-3-5-7 Partner Workout deadlifts- cleans- front squats maybe some skiing airsquats- push-ups - pullups Maybe Even Some ROPE CLIMBS!!!
- [Friday 1.09.26](https://pwrnglry.com/index.php/2026/01/09/friday-1-09-26/) - Classes 6am, 4:15pm, & 5:30 Warm up is rowing.airsquats,pushupsknees to waistburpeesthen 20 situps 10 c&d's B. 4 rounds8 plank rower inchworms12 Bent over rows 135/95 C. 50 push press 45/3510 pull ups40 push press 75/5510 pull ups30 push press 95/6510 pull ups20 push press 105/7510 pull ups10 push press 125/8010 pull ups5 push press 145/90 *20:00
- [THURSDAY 1.08.26](https://pwrnglry.com/index.php/2026/01/08/thursday-1-08-26/) - A. Warmup B. Bench Press 4x4 & 4x2 C. 3 Rounds30 DB Box Step Overs 50/35 20"/18"30 Alt DB Hang C&J same DB
- [Wednesday 1.7.26](https://pwrnglry.com/index.php/2026/01/08/wednesday-1-7-26/) - A. Warmup B. Deficit Deadlifts8@50% 6@60% 4@70% 2@75% 2@75% C. 14 Min AMRAP50 Jump Ropes1 Angel Press2 DB Thrusters3 Straight Leg SitupsDoube Each Rep Count Per Round
- [Tuesday 1.06.26](https://pwrnglry.com/index.php/2026/01/06/tuesday-1-06-26/) - A. Warmup B. 3 Rounds3 Walk the PlanksBulgarian Split Squats 20 each leg C. 60 Wallballs60 Box Jump Overs60 HOD Pushups60 Med Ball Situps60 Squat Jumps - Over the line
- [Monday 1.05.26](https://pwrnglry.com/index.php/2026/01/05/monday-1-05-26/) - Class Times: 4:15pm & 5:30 pm A. Warmup B. EMOM for 14 min: Min 1-6 (6 sets) - 2 Thrusters Min 7 -14 every 90 sec (5 sets) - 1 thruster *record heaviest lift. Take from rack. C. On a 2 min clock for 7 sets: 4 hang power cleans 135/95 95/65 4 front squats
- [Friday 1.02.26](https://pwrnglry.com/index.php/2026/01/02/friday-1-02-26/) - Class Times: 6am & 4:15pm A. Warmup B. E2MOM for 14 min: 10-8-6-4-2-1-1 Power Snatch. TnG reps. C. 20:00-finish 10 rounds for time: 5 shoulder to overhead 155/110 7 toes to bar 9 wall balls 12 box jumps
- [Thursday 1.1.2026](https://pwrnglry.com/index.php/2026/01/01/thursday-1-1-2026/) - Class Times: 8:30 am ONLY A. Warmup 2 rds 1 min walking lunges 1 min burpees w/ tuck jump 1 min banded shoulder opening 3 rds Ski 8 cal 10 pvc back squats w/ pause at full depth 3 pullups 1 rd 5ea arm single arm devils press + thruster B. Back Squats 3x10 *Each
- [Tuesday 12.30.25](https://pwrnglry.com/index.php/2025/12/30/tuesday-12-30-25/) - Classes: 6AM & 5:30pm *** SCHEDULE FOR THIS WEEK *** Wednesday - 6am & 8:30am ONLY Thursday - 8:30am ONLY Friday - 6am & 4:15pm Saturday - 8:30am ONLY A. Coach Led Warmup B. 5 sets for time: 10 deadlifts 225/155 25 sit-ups 10 bar over burpee 250m ski Rest 2 min c.4 sets of:
- [Wednesday 12.31.25](https://pwrnglry.com/index.php/2025/12/31/wednesday-12-31-25/) - Classes: 6am & 5:30pm *** SCHEDULE FOR THIS WEEK *** Wednesday - 6am & 8:30am ONLY Thursday - 8:30am ONLY Friday - 6am & 4:15pm Saturday - 8:30am ONLY A. Warmup 10:00 tapout 2-3 rds of: 8 cal bike 8 hang power cleans (empty bb) 8 front squats 8 c&d's 8 ring rows B. 3
- [Saturday 1.03.26](https://pwrnglry.com/index.php/2026/01/03/saturday-1-03-26/) - Class Times: 8:30 am A. Warmup B. For total reps: 3 min of wall balls 2 min plate ground to overhead 45/25 1 min of sprawls rest 3 min 1 min of sprawls 2 min of plate ground to overhead 3 min of wallballs Rest 5 min: C. 4 min AMRAP: Clean and Jerk Men
- [Monday 12.29.25](https://pwrnglry.com/index.php/2025/12/29/monday-12-29-25/) - Class Times: 4:15pm & 5:30 pm *** SCHEDULE FOR THIS WEEK ***Wednesday - 6am & 8:30am ONLYThursday - 8:30am ONLYFriday - 6am & 4:15pmSaturday - 8:30am ONLY A. Warmup 3 rounds of:8 cal bike10 push-up12 bb good morning B. 18 min tapoutFor Time:40-30-20-10Kb swingsSprawls12 (50') shuttle runs C. Every 4 min for 16 min:200m row6
- [Friday 12.26.25](https://pwrnglry.com/index.php/2025/12/26/friday-12-26-25/) - Class Times: 8:30am *** SCHEDULE FOR THIS WEEK *** Wednesday: 6am & 8:30am Thursday: Closed Friday: 8:30am Saturday: 8:30am A. Coach Led Warmup B. 4 Rounds of 10 DB Bench Press C. Teams of 3 AMRAP Station 1 3 Rounds 50 jump rope 15 sit-ups Stations 2: 30/22 cal row Station 3: 20 Inverted Rows
- [Wednesday 12.24.25](https://pwrnglry.com/index.php/2025/12/24/wednesday-12-24-25/) - Class Times: 6am & 8:30am *** SCHEDULE FOR THIS WEEK *** Wednesday: 6am & 8:30am Thursday: Closed Friday: 8:30am Saturday: 8:30am A. Coach Led Warmup b. 12:00 EMOM 1 Front Squat from Ground 60-70% C. 12:00 AMRAP 5 pull-ups 10 Burpee Box Get Overs 20 Sit-ups
- [Tuesday 12.23.25](https://pwrnglry.com/index.php/2025/12/23/tuesday-12-23-25/) - Classes: 6AM & 5:30pm *** SCHEDULE FOR THIS WEEK ***Wednesday - 6am & 8:30am ONLYThursday - CLOSEDFriday - 8:30am ONLYSaturday - 8:30am ONLY A. Coach Led Warmup B. Every 1:30 x 10 Sets1 Split JerkStarting @ 60-70% and building Every 1:30 x 10 setsPush Jerk + Pause Split Jerk (Pause 1sec in Dip + 3
- [Monday 12.22.25](https://pwrnglry.com/index.php/2025/12/22/monday-12-22-25/) - Class Times: 4:15pm & 5:30 pm *** SCHEDULE FOR THIS WEEK ***Wednesday - 6am & 8:30am ONLYThursday - CLOSEDFriday - 8:30am ONLYSaturday - 8:30am ONLY A. Coach Led Warmup B. 3 min AMRAP,rest 1 min x 5 sets 3 power cleans Men 135-95 Women 95-756 push ups9 air squatsstart each 3 min round where you
- [Friday 12.19.25](https://pwrnglry.com/index.php/2025/12/19/friday-12-19-25/) - Classes: 6am, 4:15am, & 5:30pm B. 50-40-30-20-10 Double Under 25-20-15-10-5 Sit Up 10-8-6-4-2 Clean and Jerk 115/75 scaled is 95/65 C. 2 Rounds: 40 Hammer curls 40 Push press 40 Jump squats 40 Double dumbbell skull crusher 40 Jumping lunges Dumbbells 30/20
- [Thursday 12.18.25](https://pwrnglry.com/index.php/2025/12/19/thursday-12-18-25/) - Classes: 6am, & 5:30pm 12 Days of Christmas - Crossfit Style
- [Wednesday 12.17.25](https://pwrnglry.com/index.php/2025/12/17/wednesday-12-17-25/) - Classes: 5:30pm Only Ride or Row for 2 minutesBarbell Warmup 3 Rds10 reps eachBack SquatPush PressGood Mornings B. CROSSFIT TOTALToday is a max rep lift for Back Squat, Strict Press, and DeadliftThree attempts of each lift after proper warm up for each liftRest between reps​ Back squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 C. Partner
- [Tuesday 12.16.25](https://pwrnglry.com/index.php/2025/12/16/tuesday-12-16-25/) - Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. Front squats 4x4 @65% C. 4 rounds20 med ball situps25/19 cal pedal20 alt db snatch - 50/35
- [Monday 12.15.25](https://pwrnglry.com/index.php/2025/12/15/monday-12-15-25/) - Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. Teams of 2 - Have 32 minutes 12 rounds each - No Rest Monday Partner A: Max cal Row Partner B: 6 DB Box Step Overs6 Db Hang Cleans4 DB Thrusters2 DB Devil Presses (single DB whole time 50/35) As soon as you finish
- [Thursday 12.11.25](https://pwrnglry.com/index.php/2025/12/11/thursday-12-11-25/) - Classes 6am & 5:30pm A. Warmup B. Every 90 seconds, for 18 minutes (4 sets of each):Snatch-Grip Romanian Deadlift x 8 reps @70%2 Wall Walks12 Alternating Dumbbell Snatches For Time3 Rounds for Time25 Wall Balls20 Surrender Lunges 55/45lb*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups
- [Friday 12.12.25](https://pwrnglry.com/index.php/2025/12/12/friday-12-12-25/) - Classes 6am, 4:15pm, ***NO 5:30pm TODAY *** A. Warmup B. Bench PressEvery 2:30 x 4 SetsSet 1: 8 Reps @ 75%Set 2: 5 Reps @ 80%Set 3: 5 Reps @ 80%Set 4: 5 Reps @ 80% C. For Reps:5 Sets:1:00 AMRAP10 Chest to Bar Pull-UpsMax Burpee Box Jump OversRest 1:00 b/t sets
- [Wednesday 12.10.25](https://pwrnglry.com/index.php/2025/12/10/wednesday-12-10-25/) - Classes: 5:30pm Only A. Coach Led Warmup B. FRAN For Time:21-15-9Thrusters 75-95/45-65Pull-ups*rest 5 min ELIZABETH For time:21-15-9Squat Clean 95-135/65-95Ring Dips. sub bar dips*rest 5 min RANDY For Time:75 hang power snatches 55-75/35-55 these are tough workouts. scale weight and reps as needed. have fun with this one. Score each one separately. Keep to the 5
- [Tuesday 12.9.25](https://pwrnglry.com/index.php/2025/12/09/tuesday-12-9-25/) - Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. PRESS - 6 SETS OF 3Start @ 70% and increase to a heavy for the day. C. For Time:Every 15:00 x 2 Sets100 Double Unders - 200 singles50 Air Squats40/32 Push-Ups40 Wall Balls30 Burpees Reverse the order on the second set(i.e., Set 2 begins
- [Monday 12.8.25](https://pwrnglry.com/index.php/2025/12/08/monday-12-8-25/) - Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. Every 90 seconds for 10 sets, alternating between:A: 3 front squatsB: 5 back squats *Perform all sets between 70-77% of your most recent one rep max front squat. C 3 rds500m ski15 dumbbell front squats (50s/35s)12 burpee pull-ups*14 min timecap
- [Saturday 12.05.25](https://pwrnglry.com/index.php/2025/12/06/saturday-12-05-25/) - Class Times: 8:30 am A. Warmup B. Lets Get UPSIDE DOWN8:00 of working on Handstand WalksorHandstand Pushups C. “Angie’s” House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats“Helen’s” House30/21 Cal Pedal21 Kettlebell Swings12 Pull-Ups“Fran’s” House15 Thrusters (95/65 lb)“Nancy’s” House400 meter Row15 Overhead Squats (95/65 lb)“Grace & Isabel’s” House20 Ground-To-Overheads (95/65 lb)“Kelly’s” House400 meter Row30 Box Jumps30 Wall Ball
- [Thursday 12.04.25](https://pwrnglry.com/index.php/2025/12/04/thursday-12-04-25/) - Classes 6am & 5:30pm A. Warmup B. Back Squats C. For Time10 Cal Row30 Wall Ball30 Alt DB Snatches10 Cal Row20 Wall BAll20 Alt DB Snatches10 Cal Row10 Wall Ball10 Alt DB Snatches
- [Friday 12.05.25](https://pwrnglry.com/index.php/2025/12/05/friday-12-05-25/) - Classes 6am, 4:15pm, & 5:30pm A. Warmup B. Bench Press - 4 sets of 5 C. 40-35-30-25-20 abmat situps100' Farmers Carry - Plate pinch 35/2512/8 cal pedal100' Overhead Plate Carry 55/35
- [Wednesday 12.03.25](https://pwrnglry.com/index.php/2025/12/03/wednesday-12-03-25/) - Classes: 5:30pm Only A. Coach Led Warmup B. BIRTHDAY BURPEES C. PARTNER WORKOUT 10-1Deadlifts 225/155Burpee Box Jumps D.21-15-9 barbell 75/55 not for timeBicep curlsBent over rowsShoulder press. *set the bar down as little as possible.
- [Tuesday Dec 2nd ](https://pwrnglry.com/index.php/2025/12/02/tuesday-dec-2nd/) - Classes: 6am & 5:30pm A: warmup B. 5 Burpee to plate 10 Strict press 15 Back squats 20 Double unders (or 30 single unders) Seniors 75/55 lbs (RX) 95/65 lbs (Gods Special People) 105/70 lbs C. Strength
- [Friday 11.28.25](https://pwrnglry.com/index.php/2025/11/28/friday-11-28-25/) - ATTENTION: HOLIDAY SCHEDULEThursday 27th - 1 class at 8:30amFriday 28th - 1 class at 8:30amSat 29th - 1 class at 8:30am A. 2 Roundsrow 10 cal15 air squats10 pushups5 c&d'sthenBarbell Warmup B.FOUR SETS OF 4 FRONT SQUATS FROM THE FLOOR5 SEC PAUSE AT TOP EACH REP65%, 70%, 75%, 80-ISH c. 2 rounds500m row6 bear complex
- [Saturday 11.29.25](https://pwrnglry.com/index.php/2025/11/29/saturday-11-29-25/) - Class Times: 8:30 am A. Coach Led Warmup B. For time: With Partner75 Pull-Ups75 Push-Ups75 Front Squats (75/55)75 Hang Power Cleans (75/55)75 Shoulder to Overhead (75/55)75 Abmat Sit-Ups75 Double-Unders each (or 200 singles)
- [Thursday 11.27.25](https://pwrnglry.com/index.php/2025/11/27/thursday-11-27-25/) - ATTENTION: HOLIDAY SCHEDULEThursday 27th - 1 class at 8:30amFriday 28th - 1 class at 8:30amSat 29th - 1 class at 8:30am A. Coach Led Warmup B. Black Friday Training - $575 BudgetEMOM200 box jump overs150 wall ball100 ground to oh 95/6575 burpees50 pull-ups
- [Wednesday 11.26.25](https://pwrnglry.com/index.php/2025/11/26/wednesday-11-26-25/) - Classes: 5:30pm Only ATTENTION: HOLIDAY SCHEDULEThursday 27th - 1 class at 8:30amFriday 28th - 1 class at 8:30amSat 29th - 1 class at 8:30am A. Coach Led Warmup B. For Time:3 rounds of:7 deadlift 135-185/95-1357 bar over burpeeRun 400m (to finish) 2 rounds of:7 deadlift 155-225/95-1557 bar over burpeerun 400m (to finish) 1 round of:7
- [Tuesday 11.25.25](https://pwrnglry.com/index.php/2025/11/25/tuesday-11-25-25/) - Class Times: 6:00am & 5:30 pm ATTENTION: HOLIDAY SCHEDULEThursday 27th - 1 class at 8:30amFriday 28th - 1 class at 8:30amSat 29th - 1 class at 8:30am A. Coach Led Warmup B. 7 minutes to warm upthen3 minutes to see what is the heaviest weight you can get over your headMax 3 attempts C.5 Rounds
- [Monday 11.24.25](https://pwrnglry.com/index.php/2025/11/24/monday-11-24-25/) - Class Times: 4:15pm & 5:30 pm ATTENTION: HOLIDAY SCHEDULEThursday 27th - 1 class at 8:30amFriday 28th - 1 class at 8:30amSat 29th - 1 class at 8:30am A. Coach Led Warmup B.1——->10Hang Squat clean 135/95Toes 2 barShoulder to overhead Rest 5 min. B. For time:800m runRest 2 min400m run.
- [Friday 11.17.25](https://pwrnglry.com/index.php/2025/11/21/friday-11-17-25/) - Classes: 6am, 4:15pm, & 5:30pm A. Coach Led Warmup B. 18-15-12-9-6-3 Push Press Deadlifts Renegade Rows Front Squats - 25 Double Unders or 75 singles Goal time try to finish under 35 mins Great time under 25 mins Fire breather under 20 mins C. Curls and Skull Crushers
- [Thursday 11.20.25](https://pwrnglry.com/index.php/2025/11/20/thursday-11-20-25/) - Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. B. EMOM for 28 minutes:10/8 Calorie Row4 power cleans 225/155 135/8510/6 Strict chin-ups4 wall walks
- [Wednesday 11.19.25](https://pwrnglry.com/index.php/2025/11/19/wednesday-11-19-25/) - Classes: 5:30pm Only A. Coach Led Warmup B. A. AMRAP 4 min x 3. Rest 2 min30 sit-ups30 db hang clean and jerks 40-50/25-35. 15/arm30 db squats. Same db, hold however u like.*pick up 2nd and 3rd rounds where u left off. score is total reps C. 100 air squats50 Back Squats 95/6540 Back Squats
- [Tuesday 11.18.25](https://pwrnglry.com/index.php/2025/11/18/tuesday-11-18-25/) - Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B.B. Every 3 min for 18 min:8 CG Bench Press10 Db bent over row20 kb russian twist. C. 12 minutes on the clock:60 cal pedal or 1000m row40 burpees to a platemax kb swings with remaining time 45-55/25-35*score is # of kb swings
- [Monday 11.17.25](https://pwrnglry.com/index.php/2025/11/17/monday-11-17-25/) - Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. For Total Time:800 m ski or row50 sumo deadlift 135/9550 single arm db push press. 25/arm50 front squats 135/9550 db box step overs One db800m ski or row
- [Saturday 11.15.25](https://pwrnglry.com/index.php/2025/11/15/saturday-11-15-25/) - Class Times: 8:30 am A. Coach Led Warmup B. For time:1000m Row, ski or 1200m runthen immediately into:5 rounds for time of:12 kb snatch ra 55/4512 toes 2 bar12 kb snatch la200m single kb farmer carry C. 3 sets of:10 ea DDB RDL5 Barbell Rollouts
- [Friday 11.14.25](https://pwrnglry.com/index.php/2025/11/14/friday-11-14-25/) - Class Times: 6:00am & 4:15 pm A. Coach Led Warmup B. 7 rounds for time of:7 hang power clean 75-95/45-657 front squats7 shoulder to overhead7 bar over burpee C. Every 4 min for 12 min:15 cal bike2 rope climbs. Sub 12 ring rows
- [Thursday 11.13.25](https://pwrnglry.com/index.php/2025/11/13/thursday-11-13-25/) - Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. Bench PressEvery 2:30 × 4 SetsSet 1: 8 @ 70% Set 2: 6 @ 75% Set 3: 4 @ 80% Set 4: 4 @ 80% Focus: Controlled descent, tight setup. C. 14:00 AMRAP7 Shuttle Runs (25/25ft)7 Pull-Ups100ft Farmers Carry (53/35 lb)7 Burpees to Plate
- [Wednesday](https://pwrnglry.com/index.php/2025/11/12/wednesday/) - Classes: 5:30pm Only A.Row 5002 Rds10 KB SDHP10 Plank Shoulder Touches10 Mtn Climbers Then1:00 Disclocate3/3 WGS1:00 OH Band B. Strict Press4@60%, 3@65%, 2@70%4@65%, 3@70%, 2@75%4@70%, 3@75%, 2@80%Hold last rep overhead at 80% for time C. DEATH BY SLAMBALLSlamball start with 15Add 1 rep each minute until you are unable to complete the required reps inside
- [Tuesday 11.11.25](https://pwrnglry.com/index.php/2025/11/11/tuesday-11-11-25/) - Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. For total time:3 rounds:16 Ohs 75-95/45-654 ring muscle ups. 8 Burpees + Dub toes to rings*rest 2 min2 rounds:16 deadlifts 275/16532 pushups*rest 1 min1 round:16 cal ski48 wall balls C.2-3 sets of: Single Bell Complex5 row5 floor clean5 goblet squat5 strict pressDon’t set bell
- [Monday 11.10.25](https://pwrnglry.com/index.php/2025/11/10/monday-11-10-25/) - Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. EMOM 14 min:1 - 1 power clean + 1 front squat + 1 power clean + 1 jerk2 - 12 ring rows*build over sets C. 20:00-finish3 rounds for time of:25 Wallball20 KB Swings25 Box Jumps20/14 Cal Pedal25 DU (75 singles)20 pull-ups
- [Friday 11.7.25](https://pwrnglry.com/index.php/2025/11/07/friday-11-7-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. 3 rounds for time:30 plate ground to overheads20 plate squats10 burpee to plate B. Every 3 min for 18 min (6 sets):10-12 bar dips10 db bicep curls10 db press
- [Thursday 11.06.25](https://pwrnglry.com/index.php/2025/11/06/thursday-11-06-25/) - Classes: 6am & 5:30pm A. 5 minute AMRAP30 second bike10 alternating box step ups10 pause hanging knee raises*build intensity across 5 min 2 rds5 box jumps5 kip swings Barbell Warmup in warming up front squats B. 7 Rds - 1 Cleans + 1 hang clean + 1 Clean*3 sec pause between Cleans C With a
- [Saturday 11.8.25](https://pwrnglry.com/index.php/2025/11/08/saturday-11-8-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B. pARTNER wORKOUTPartner 11 round15/12 cal row10 t2b5 power Cleans 135/95 Partner 2Bike Calories *switch after P1 Finishes Station** Workout over 200/160 Calories
- [Wednesday 11.5.25](https://pwrnglry.com/index.php/2025/11/05/wednesday-11-5-25/) - Classes: 5:30pm Only A. Coach Led Warmup B. 7 sets3 Push Press + 1 Push Jerk + 1 Split Jerk C. 3 Rounds - start every 10:002 partners50 Syncro Situpsintop1 50 wall ballp2 50/40 cal rowthen .p1 50/40 cal rowp2 50 wall ball
- [Tuesday 11.4.25](https://pwrnglry.com/index.php/2025/11/04/tuesday-11-4-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. AMRAP 15 Minutes:3 Rounds of “Cindy”10 sa devil press 50/35 - 5/side *1 round of cindy = 5 pull-ups/10 push-ups/15 air squats. C. 60 synchro air squat30 HSPU18 deadlift 315/20560 synchro air squat24 HSPU24 deadlift 295/19060 synchro air squat18 HSPU30 Deadlift 275/175 Flow:Partners will synchro the
- [Monday 11-3-25](https://pwrnglry.com/index.php/2025/11/03/monday-11-3-25/) - Classes 4:15pm & 5:30pm A. Warmup10 cal row15 air squats10 Pushups10 cal row10 c&d's5 burpees10 cal row15 kb squats10 KB swings Barbell Warmup B. Every 3 min for 15 min:5-5-5-3-3 Back Squats. Work as heavy as possible12 db suitcase deadlift C. For Time:12-9-6-3Push Press 165/110burpee pull-upsHang power cleans
- [Saturday 11.1.25](https://pwrnglry.com/index.php/2025/11/01/saturday-11-1-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B. teams of two50 rounds3 ddb cleans2 DDB Front Squats1 DDB Push Jerk C. 30-20-10DDB Skull CrushersDDB Curls
- [Friday 10.31.25](https://pwrnglry.com/index.php/2025/10/31/friday-10-31-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. Bench Press 5 x 5 C. 5 Rounds5 Deadlifts 225/15510 Pullups15 Air Squats** Cal Bike in remaining 12:00
- [Thursday 10.30.25](https://pwrnglry.com/index.php/2025/10/30/thursday-10-30-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 2:00 x 4 sets12/9 Cal Bike9 Over line Burpees Rest 2:00 Every 2:00 x 4 sets40 Double Unders 125 Singles12 Toes To Bar Rest 2:00 Every 2:00 x 4 sets12/9 Cal Ski9 Box Jump Overs
- [Wednesday 10.29.25](https://pwrnglry.com/index.php/2025/10/29/wednesday-10-29-25/) - Classes: 5:30pm Only A. Coach Led Warmup B. Partners90 Wall Ball80 DB Snatches 50/3570 Box Jumps60 Push Presses 85/6550/35 Cal Row
- [Tuesday 10.28.25](https://pwrnglry.com/index.php/2025/10/28/tuesday-10-28-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. DT5 Rounds for Time: 12 Deadlift 95-155/75-1109 Hang power clean6 Push jerk C. 3 Rounds10 t2b15 Hip Raise KB Crunch20 Situps:30 Plank
- [Monday 10-27-25](https://pwrnglry.com/index.php/2025/10/27/monday-10-27-25/) - Classes 4:15pm & 5:30pm A. Warmup10 cal row10 air squats10 cal pedal10 pushups10 cal ski10 kb swings B.3 rounds of:30 db hang clean and jerks 50/35. 15/arm20 cal row, ski, bike. (Do one of each doesn’t matter order) Rest exactly 4 min then:Run 800m*rest exactly 1 minRun 800m C.3 sets of:10 Dips12 Curls
- [Thursday 10.23.25](https://pwrnglry.com/index.php/2025/10/23/thursday-10-23-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. B. For time:21-15-9 DeadliftsHang clean and jerk 95/65 HOD pushups 50 Du after each round + 8 cal pedal C. 3 sets of:10/side sa db rdl10 barbell rollouts 10/side db bent over row
- [Saturday 10.25.25](https://pwrnglry.com/index.php/2025/10/25/saturday-10-25-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B. Fight Gone Bad3 Rounds for Total ScoreWallball for repsSumo Deadlift High Pull (75#55#) for repsBox Jumps (20") for repsPush Press (75#/55#) for repsRow for caloriesMove from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On
- [Friday 10.24.25](https://pwrnglry.com/index.php/2025/10/24/friday-10-24-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. B. EMOM x 18 min1 - 4 tempo back squats. 32X1. Down 3 sec, pause 2 sec, up, 1 sec pause start a new rep.2 - 10/8 cal row or ski3 - 8 kb box step ups 4:leg C. For Time:15-12-9-6-3deadlift 225/155Toes 2 bar
- [Wednesday 10.22.25](https://pwrnglry.com/index.php/2025/10/22/wednesday-10-22-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. B. Emom for 10 min2 front squat. Build over 10 sets. C. Amrap 3 min:4 Hang squat clean 85-135/65-95. Score is total reps4 strict pull-ups D. 2 rounds:40 alternating db snatches 40-50/25-3540 ab mat sit-ups
- [Tuesday 10.21.25](https://pwrnglry.com/index.php/2025/10/21/tuesday-10-21-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 7 min for 28 minBike 30/2430 kb swings 55/3530 wall balls 20/15 C. EMOM for 10 min:Power Snatch x 1 rep. build to 1RM for the Day
- [Monday 10-20-25](https://pwrnglry.com/index.php/2025/10/20/monday-10-20-25/) - Classes 4:15pm & 5:30pm A. Warmup3 rds10 Air Squats5 burpees30s wall sit Then…2 rds with an empty barbell:10 push presses10 front squats5 hang squat cleans5 squat clean thrusters B. EMOM for 12 min:2 clusters (Clean & thruster)Work as heavy as possible. Record heaviest lift C. 7 rounds 15 minute tapout3 Thrusters 115/855 Burpees7 Box Jump
- [Saturday 10.18.25](https://pwrnglry.com/index.php/2025/10/18/saturday-10-18-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B. 40:00 EMOMminute 1: 15/11 cal row or 16/13 Calorie Bike minute 2: 6 Shuttle Run 25'minute 3: 15 Pull-Upsminute 4: 15 Kettlebell Squatsminute 5: 3 Wall Walks C. For Quality:5 Sets:30 Weighted Wall Sit:30 Wall Facing Handstand Hold D. 4 sets of:15/11 cal ski sprint. Rest as
- [Friday 10.17.25](https://pwrnglry.com/index.php/2025/10/17/friday-10-17-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. 5 Rounds for Time, as 4 Person Waterfall20 Bench Press 135/95lb20 GHD Sit-Ups20 Alternating Dumbbell Hang Snatch 50/35lb20/14 Calorie Row Time Cap: 35:00
- [Thursday 10.16.25](https://pwrnglry.com/index.php/2025/10/16/thursday-10-16-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Deadlift - Take 15:00 minutesEstablish a 3RM Deadlift Goal: 90% of 1RM C. For Time9-15-21-15-9Deadlifts 225/155lbBox Jumps Time Cap: 15:00 D. EMOM for 12 min:1 - 10-12 ab squats2 - 40 sec weighted plank hold
- [Wednesday 10.15.25](https://pwrnglry.com/index.php/2025/10/15/wednesday-10-15-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. 20:00 EMOMminute 1: 3 Touch and Go Power Snatches Starting @ 60% and increase each setminute 2: 12 Dual Dumbbell Reverse Lunges 2 x 50/35lbminute 3: – Max Bar Facing Burpeesminute 4: Rest C. 3 Sets: For QualitySnatch Pull Complex*:30 Wall Sit March Snatch Pull Complex:Pause
- [Tuesday 10.14.25](https://pwrnglry.com/index.php/2025/10/14/tuesday-10-14-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B.5-5-3-3-3-1-1-1 - Back Squat*record heaviest set of 1 C. 4 sets for time of:50 double undersRow 400m or Bike 24/20 cal or 400m ski30 sa db push press 40-50/25-35. 15/arm15 wallballs 20/15*rest 2 min D. 2 sets of:200m farmer carry. As heavy as possible.
- [Monday 10-13-25](https://pwrnglry.com/index.php/2025/10/13/monday-10-13-25/) - Classes 4:15pm & 5:30pm A. Coach Led Warmup B. For Time:10, 8, 6,4,2 Power Clean 135/95. After each set of power cleans3 burpee pull-ups200m run C. 3 sets of:10/8 cal ski10 strict toes 2 bar or rings
- [Friday 10.10.25](https://pwrnglry.com/index.php/2025/10/10/friday-10-3-25-2/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. 4 sets of for total time:10 Deadlifts (115/75 Rx) (95/65 Scaled)10 Bent Over Barbell Rows10 Hang Power Cleans10 Push Press10 Back Squats 50 Double Unders rest exactly 3 min. 2 Rounds2 Walk The Plank15 Lateral Raises30 Light DB Skull Crushers50 Hammer Curls
- [Saturday 10.11.25](https://pwrnglry.com/index.php/2025/10/11/saturday-10-4-25-2/) - Classes: 8:30am ONLY A. Coach Led Warmup B. For total time of:30-20-10push press 95/65ring/bar dipsbox jumps rest exactly 5 min 30-20-10sumo deadlift high pulls 95/65back rack reverse lunges 95/65bar over burpees C. EMOM for 12 min:1st - 15 med ball situps2nd - 10-12 banded strict pullups. use a band w descent amount of assistance. keep
- [Thursday 10.9.25](https://pwrnglry.com/index.php/2025/10/09/thursday-10-9-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. For time/150/120 push-ups. Every time you break perform 3 deadlifts 275/165 C. 6 rounds of:12/10 cal bike sprint6/4 strict pull-ups*rest 1 min
- [Wednesday 10.8.25](https://pwrnglry.com/index.php/2025/10/08/wednesday-10-8-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. 10 min AMRAP:10 cal row or bike or ski20 Alt DB Snatch 40-50/25-35 Rest 5 min 10 min amrap:10 Burpee to plate15/12 Cal Ski20 Wall balls 20/15 C. EMOM for 10 min:1st - 6-10 Straight Leg Toes to Bar2nd - 12 db RDL
- [Tuesday 10.7.25](https://pwrnglry.com/index.php/2025/10/07/tuesday-10-7-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. 25:00-35:00In 10 min build to a 1 rep max squat clean. Record heaviest lift1 x 1 C. Every 3:00 x 5 Sets16/13 Calorie Bike5 Power Cleans 75% of 1RM15 American Kettlebell Swings*Timecap 2:40/set D. 2 sets of:200m farmer carry. As heavy as possible.
- [Monday 10-6-25](https://pwrnglry.com/index.php/2025/10/06/monday-10-6-25/) - Classes 4:15pm & 5:30pm A. Coach Led Warmup B. 8 rounds for time of:8 power snatch 95/658 up / downs8 bar jumps C. Not for time:10——>1Barbell Roll outsDb Bulgarian split squats. (10 each leg, 9 each leg, etc)
- [Friday 10.3.25](https://pwrnglry.com/index.php/2025/10/03/friday-10-3-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. Snatch 8 x 2 60-75% C. 4 Rounds every 4:0050ft Dual Kettlebell or Dumbbell Front Rack Walking Lunge 50/35lb15 GHD Sit-Ups20 Wall Balls400m Run D. 2 sets of:15 seated db shoulder press5/side Russian step ups. Heavy.90 sec frog stretch1 min hang from bar
- [Wednesday 10.1.25](https://pwrnglry.com/index.php/2025/10/01/wednesday-10-1-25/) - Wednesday 10.1.25 Classes: 6am & 5:30pm A. Coach Led Warmup B. Power Clean and Jerk ComplexEvery 2:30 x 4 Sets3 Power Cleans + 2 Push Jerks + 1 Split Jerks*Unbroken Complex C. 5 Rounds for Time3 Handstand Push-Up6 Burpees9 Pull-Ups100m Run
- [Saturday 10.4.25](https://pwrnglry.com/index.php/2025/10/04/saturday-10-4-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B.For total time of:Run 400mThenUnbroken rounds of 10—->1 Deadlift 155-115/105-85Then:Unbroken rounds of 1—->10 hang cleans 135-95/85-75400m run400m row C. Then 10 rounds of:5 thrusters 75-95/45-6530 double unders. Sub 40 singlesFinish:400m run D. 20 sec bike sprints x 4. Rest as needed.
- [Thursday 10.2.25](https://pwrnglry.com/index.php/2025/10/02/thursday-10-2-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Press5 @ 60%5 @ 70%Max @ 80% C. 16:00 EMOMminute 1: 50ft Dual Kettlebell or Dumbbell Front Rack Walking Lunge 50/35lbminute 2: 15 GHD Sit-Upsminute 3: 20 Wall Ballsminute 4: Rest D. 5 Sets:20-:30 Flutter Kicks:30-:45 Superman Angels with Shoulder Rotations
- [Tuesday 9.30.25](https://pwrnglry.com/index.php/2025/09/30/tuesday-9-30-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B.40-30-2080-60-40russian kb swings 55/35double unders C.21-15-9deadlifts 225-155/155-95400m run D. EMOM for 12 min:1 - 50 sec bird dogs2 - 30 sec hollow rocks3 - 12 bb good mornings. Keep it light.
- [Monday 9-29-25](https://pwrnglry.com/index.php/2025/09/29/monday-9-29-25/) - Classes 4:15pm & 5:30pm A. 7/5 Calorie Bike6 Box Jumps5 Toe to Bar4 Barbell Thrusters For Time:5:00/4:00/3:00 Work15/12 Calorie Bike15 Box Jumps15 Toe to Bar-Max Thrusters 75/55lb-2:00 rest b/t sets-*Continue until 75 Thrusters are Complete If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and
- [Thursday 9.25.25](https://pwrnglry.com/index.php/2025/09/25/thursday-9-25-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B.3 ROUNDS FOR TIME 30/24 CAL ROW 30 WALLBALLS 20/14#* 30 ALT. DB POWER SNATCHES 50/35 30 TOES-TO-BAR C. EMOM 151st - :30 Hollow Hold2nd - 12 BB good Mornings3rd - 200/150m ski sprint
- [Wednesday 9.24.25](https://pwrnglry.com/index.php/2025/09/24/wednesday-9-24-25/) - Classes: 6am & 5:30pm A. 5 Cal Pedal4 rounds tabata Air Squats (:20 work - :10 rest)then4 rds tabata kb swingsthen4 rds tabata v-ups B. Partner Workout21/15 Calorie Bike or 21/15 Calorie RowThen30 rounds *you go i go3 Hang Power Cleans 155/1053 Front Squats3 S2OH3 DDB Box Step Overs - use 2 db (35/25)then21/15 Calorie
- [Saturday 9.27.25](https://pwrnglry.com/index.php/2025/09/27/saturday-9-27-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B.Jerk 4 x 3 82.5% C. partner ygig10 rounds3 HOD Pushups5 Box Step Overs7/5 Cal pedal right into -10 Rounds3 Burpee Box Jump Overs7/5 cal pedal
- [Friday 9.26.25](https://pwrnglry.com/index.php/2025/09/26/friday-9-26-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. 15 min EMOM1st - Bench Press x 6 reps2nd - GHD situps x 12 , sub 20 med ball sityups3rd - BB Bent Over Rows x 10 reps C. 3 sets - AMRAP x 4:006 Toes to Bar8 Burpees10 Alt DB Snatches*1 MINUTE REST BETWEEN SETS
- [Tuesday 9.23.25](https://pwrnglry.com/index.php/2025/09/23/tuesday-9-23-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Complete as many rounds and reps as possible in 8 min:15 Calories12 DB Deadlifts9 DB Hang Power Cleans6 DB Push Press Rest 2:00AT 10:00 - AMRAP 8:0015 Calories5 DB Devil Presses Rest 2:00AT 20:00 - AMRAP 8:0015 Calories12 FR DB Lunges9 DB Presses
- [Monday 9-22-25](https://pwrnglry.com/index.php/2025/09/22/monday-9-22-25/) - Classes 4:15pm & 5:30pm A. Coach Led Warmup B. Deadlifts4 sets of 3 At 82.5% C. Every 2:30 x 6 rounds8 Cal Row or Ski8 Burpee Box Get Overs8 Russian KB SwingsRX is increase reps by 1 every round D. for Recreation3 rounds of 10 Barbell or DB Hip Thrusts with :15 hold on final
- [Friday 9.19.25](https://pwrnglry.com/index.php/2025/09/19/friday-9-19-25/) - Classes: 6am & 4:15pm A. Coach Led Warmup B. For Time: 35 Minute Cap50 Situps400m Run30 HOD Pushups20 Clean & Jerks 115/85 Rest 2:00 50 Toes to Bar400m Run30 Burpees20 Front Squats or Back Squats (from Ground) Rest 2:00 50 Situps400m Run30 HOD Pushups20 Clean & Jerks 115/85
- [Thursday 9.18.25](https://pwrnglry.com/index.php/2025/09/18/thursday-9-18-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. 24:00 EMOMminute 1: 15 GHD Sit-Upsminute 2: 5-8 Bench Press 185/125lbminute 3: 12 Alternating Dumbbell Snatch 50/35minute 4: 15/12 Calorie Ski Ergminute 5: 6 Shuttle Run 24 ftminute 6: Rest
- [Saturday 9.20.25](https://pwrnglry.com/index.php/2025/09/20/saturday-9-20-25/) - Classes: 8:30am ONLY A. Coach Led Warmup B. With a partner split reps evenly for time:100 cal bike200 db snatches 50/35300 air squats200 sit-ups100 db over head walking lunges 50/35 C. 10 cal ski sprints x 4. Go all out.
- [Wednesday 9.17.25](https://pwrnglry.com/index.php/2025/09/17/wednesday-9-17-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. EMOM for 9 min:1-5 - 3 hang squat snatches6-9 - 1 hang squat snatch10:00-15:001-3 - 2 Power snatch4-5 - 1 Power snatch.*goal is to work the squat snatch even if it’s super light. If not do power snatches for all reps. C. Partner Workout 12 rounds
- [Tuesday 9.16.25](https://pwrnglry.com/index.php/2025/09/16/tuesday-9-16-25/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. 4 Sets, For Quality8/8 Front Rack Bulgarian Split Squat8/8 Romanian Deadlifts10/10 Single Leg Hip Extensions C. For Time:10-20-30-40-50-40-30-20-10Double Unders1-2-3-4-5-4-3-2-1Thrusters 135/95lb
- [Monday 9-15-25](https://pwrnglry.com/index.php/2025/09/15/monday-9-15-25/) - Classes 4:30pm & 5:30pm A. Coach Led Warmup B. Power CleansEvery 90 sec x 3 Sets3 TnG Power Cleans @ 70%Every 90 sec x 3 Sets2 TnG Power Cleans @ 75-80%Every 90 seconds x 3 Sets1 Power Clean @ 85%+ C. 3 Rounds For Time:15 Cal Row10 Power Cleans 135/9515 Toes to Bar* 14 min
- [Saturday 9.13.25](https://pwrnglry.com/index.php/2025/09/13/saturday-9-13-25/) - 8:30am Class Only a. Coach Led Warmups b. Deadlifts c. 25 box jump overs 15 cal ski25 hang power clean 135/8515 cal bike 400m sa kb suitcase carry. 70/45 15 cal bike 25 hang clean 15 cal ski25 box jump overs
- [Friday 9.12.25](https://pwrnglry.com/index.php/2025/09/12/friday-9-12-25/) - Classes 6am and 4:15pm only A. Coach led warmup B. 8-6-4-2-1-1 - Front Squat. Build to a heavy 1 rep C. EMOM Death by: Every min until you tap out 4 sa alt devil press 50/35 4 db box step overs 20/18” (same bell) *workout is over when you don’t complete the work in that min. Each
- [Thursday 9.11.25](https://pwrnglry.com/index.php/2025/09/11/thursday-9-11-25/) - Classes 6am & 5:30pm A. Fun Sports ( Don't Smash Your Face) B) STRENGTH: EMOM X 10 ODD: 10-15 BARBELL BENT OVER ROWS (AHAP) EVEN: 6 PUSH PRESS @ 70% C. AMRAP 16:00 400 M. RUN 20 ALT. DB SNATCH 15 WALL BALL
- [Wednesday 9-10-25](https://pwrnglry.com/index.php/2025/09/10/wednesday-9-10-25/) - Classes 6am & 5:30pm A. Coach led Warmup B. 21-15-9 Kb goblet squats KB swings Box jump overs Rest exactly 3 min. 21-15-9 Pull-ups Cal bike Then C. Try to not set the bar down of put down as little as possible 21-18-15-12-9-6-3 Bicep Curls Alt Front Rack Reverse Lunges Strict press Back Squats
- [Tuesday September 2nd 2025](https://pwrnglry.com/index.php/2025/09/09/tuesday-september-2nd-2025-2/) - Classes: 6am & 5:30pm A. Coach Led Warmup B.For time:1-minute handstand hold50 AbMat sit-ups1-minute handstand hold40 AbMat sit-ups1-minute handstand hold30 AbMat sit-ups1-minute handstand hold20 AbMat sit-ups1-minute handstand hold10 AbMat sit-ups C. For time:25 power snatches 75/5525-calorie Echo bike25 power snatches25-calorie Echo bike25 power snatches
- [Monday 8-2-25](https://pwrnglry.com/index.php/2025/09/08/monday-8-2-25/) - Classes 4:30pm & 5:30pm A. Coach Led Warmup B. 4 x 4 front squats with 4 sec pause at bottom, 8 sec at top C. 2 Rounds400m run6 Bear Complex (PC+FS+PP+BS+PP) 135/95500/400m Row3 rds Cindy (5 pull-ups/10push-ups/15 Air Squats)
- [Friday September 5th 2025](https://pwrnglry.com/index.php/2025/09/05/friday-september-5th-2025/) - Classes: 6am & 4:15pm No 5:30pm Class A. Coach Led Warmup B. 10:00 EMOMminute 1: 10 Deadlifts 55-60% of 1RM Deadliftminute 2: 3 Broad Jumps for Max Distance C. Every 5:00 x 3 Sets20/16 Cal Bike20 Renegade Rows 50/3520/16 Cal SkiGoal: Complete each set in as close to 2:30 as possible to make this a
- [Thursday September 4th 2025](https://pwrnglry.com/index.php/2025/09/04/thursday-september-4th-2025/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Every 90 seconds x 6 Sets1/1 Turkish Get-Up C. For Time Run 20-16-12-8-4-2Alternating Dumbbell Snatch 50/35lbBox Jump Overs Run
- [Saturday September 6th 2025](https://pwrnglry.com/index.php/2025/09/06/saturday-september-6th-2025/) - 8:30am Class Only A. Coach Led Warmup B. Strength C. For Time:800m Run20 Bar Facing Burpees80 Wall Balls20 Bar Facing Burpees60 Pull-Ups20 Bar Facing Burpees40 Push Press 115/75lb20 Bar Facing Burpees800m Run
- [Wednesday Sept 3rd 2025](https://pwrnglry.com/index.php/2025/09/03/wednesday-sept-3rd-2025/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. For Time, With Partner, Alternating Rounds 6 Rounds10 Clean and Jerk 135/95lb3 Wall Walks Into.. 6 Rounds12/9 Calorie Row6 Lateral Burpees Over the Rower Into.. 6 Rounds12/9 Calorie Bike36 Double Unders Barbell: 135/95lb, 61/43kg Optional Accessories3 Sets: For Quality10 Deficit Dual Kettlebell Sumo Deadlifts:30 Nose to
- [Tuesday September 2nd 2025](https://pwrnglry.com/index.php/2025/09/01/tuesday-september-2nd-2025/) - Classes: 6am & 5:30pm A. Coach Led Warmup B. Bench PressEvery 2:00 minutes x 4 SetsSet 1: 3 Reps @ 70%Set 2: 3 Reps @ 75%Set 3: 3 Reps @ 80%Set 4: 5 Reps @ 75% C. 2 Rounds For Time:24 single arm db hang clusters 50/3512 each arm48 med ball situps D. 4 min
- [Monday - September 1st 2025](https://pwrnglry.com/index.php/2025/09/01/monday-september-1st-2025/) - Labor Day - 8:30am Workout Only A. Coach Led Warmup B. Deck of Cards - Partner Workout
- [Saturday, August 30th, 2025](https://pwrnglry.com/index.php/2025/08/30/saturday-august-30th-2025/) - Classes: 8:30am Only A. Warmup B. Partner Workout – For Time1000m RowPartner holds Dual Kettlebell Front Rack 60 DeadliftsPartner holds Forearm Plank 30 Wall WalksPartner holds Handstand Hold 20 Burpee Bar Muscle-Ups 1000m RowPartner holds Dual Kettlebell Front Rack Kettlebells: 53/35lbBarbell: 225/155lb Optional AccessoriesPart A) 3 Sets: For Quality8-10 Dual Kettlebell Z-Press:30 Extended Plank Hold
- [Friday August 29th, 2025](https://pwrnglry.com/index.php/2025/08/29/friday-august-29th-2025/) - Classes: 4:15pm & 5:30pm Only A. Warmup B. 18:00 EMOM (6 Sets)Minute 1: Back Squat (based on % of 1RM Back Squat)Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RMMinute 3: Rest *Back Squat LoadingSet 1: 5 Reps @ 70%Set 2: 5 Reps @ 70%Set 3: 5 Reps @
- [Thursday August 28th, 2025](https://pwrnglry.com/index.php/2025/08/28/thursday-august-28th-2025/) - Classes: 6am & 5:30pm Only A. Warmup B. 10 Rounds100ft farmers carries 60/4010 ball over shoulders 50/35 C. 2 min amrap for 4 sets:12 burpees to a plate 45/25Max plate ground to overhead 45/25Rest 1 min D. 2 min amrap for 4 sets:200m runmax pushupsRest 1 min*score is total reps of plate ground to overhead
- [Wednesday August 27th, 2025](https://pwrnglry.com/index.php/2025/08/27/wednesday-august-20th-2025/) - Classes: 6am & 5:30pm Only A. Warmup B. For Time: 21-15-9CTB pull-ups. Sub reg pull-upsBox jumps 24/20Cal ski C. Every 4 min for 20 min:12 Floor windshield wipers12 Bulletproof Core 12 Plank pull-ups4 barbell rollouts
- [Tuesday, August 26th, 2025](https://pwrnglry.com/index.php/2025/08/26/tuesday-august-26th-2025/) - Classes: 6am & 5:30pm Only A. Warmup2 rounds:Bike 5 cal12 hang clean and jerk12 ohs. Empty bar on both B. Every 5 min for 20 min (4 rounds):400m Run or 500/425m Row or 30/24 cal bike 2 rounds of: 9 hang power clean, 9 jerks, 9 front squats 95/65 C. EMOM for 10 min:2 snatch
- [Monday, August 25th, 2025](https://pwrnglry.com/index.php/2025/08/25/monday-august-25th-2025/) - Classes: 4:15pm & 5:30pm Only A. Warmup B1. Power Clean Every 90 seconds @ 6 Sets2 Clean Pulls 1 Power Clean-rest :15-B2. Every minute on the minute, until failure1 power clean2 power cleans3 power cleans …etc - 75% of 1RMcontinue this sequence until you are no longer able to complete the cleans within the minute
- [Thursday August 21st](https://pwrnglry.com/index.php/2025/08/21/thursday-august-21st/) - Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** A. Coach led Warmup B. Every 0:90 x 10 Sets3 Deadlifts @ 70%+. And 4 Box Jumps C. LETS PEDAL!!! Guys one distance, Ladies another. Every so often maybe we do push-ups, kb swings, or maybe air squats. D. Optional AccessoriesFor Quality3 Supersets10-12 Ring Push-Ups*16-20
- [Saturday August 23rd](https://pwrnglry.com/index.php/2025/08/23/saturday-august-23rd/) - 8:30am Class Only ** SWIM WORKOUT TODAY ** Location: Pine Valley Bible Camp
- [Friday August 22nd](https://pwrnglry.com/index.php/2025/08/22/friday-august-22nd/) - Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** B. Take 15:00 to Establish Heaviest Front SquatIdeal build5 Reps @ 50-60%3 reps @ 65-70%2 Reps @ 75%1 Rep @ 80% and continue to build until 1RM C. 10 Rounds for Time9 Thrusters 95/65lb30 Double Unders OR 15 Box jumps
- [Wednesday August 20th](https://pwrnglry.com/index.php/2025/08/20/wednesday-august-20th/) - Classes 6am & 5:30pm "Partner Workout"Part A 12-9-6Power Snatches 135/95lbBar Muscle UpsRest 3:00 minutesPart B 21-15-9Power Snatches 85/55lbChest to Bar Pull-Ups Every 5:00 x 5 Sets (or time remaining)2 “Wall Walk Complex”8 Strict Toe to Bar15 second Tuck L-Hang8 “Shoot Through Complex” “Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall
- [Tuesday August 19th](https://pwrnglry.com/index.php/2025/08/19/tuesday-august-19th/) - Classes 6am & 5:30pm A. Coach Led Warmup B. Clean & Jerk ComplexEvery 3:00 minutes x 5 Sets3 Hang Squat Cleans + 1 JerkStarting @ 70% of 1RM Clean and Jerk and building to a heavy for the day C. 10 Rounds3 Clean and Jerk 135/95lb3 Bar Facing Burpees D. For Quality 3 Sets::30 second
- [Monday August 18th](https://pwrnglry.com/index.php/2025/08/18/monday-august-18th/) - Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 2:00 x 3 Sets3 Strict Press, Starting @ 75% up to a 3RM Every 2:00 x 3 Sets3 Push Press, Picking up where you left off building C. 21 min tapoutFor Time:800m run then:6 rounds of:9/6 strict pullups. scale to 4-6 reps. no kipping9 deadlifts
- [Saturday August 16th](https://pwrnglry.com/index.php/2025/08/16/saturday-august-16th/) - Classes: 8:30 am ONLY A. Coach Led Warmup B. Bench press 5-5-3-3-3-1-1-1-1 reps C. For Time (With a Partner)60 Russian KB Swings 45-55/25-3560 Burpees60 Russian KB Swings60 KB Box Step-overs60 Russian KB Swings60 Burpee to KB Box Step-overs60 Russian KB Swings Rest 4 min then for time:Row 500mSki 500mBike 30/24 cal. racing partner, not partner
- [Thursday August 14th](https://pwrnglry.com/index.php/2025/08/14/thursday-august-14th-2/) - Classes: 6:00am & 5:30pm A. Coach Led Warmup B. Every 4:00 x 5 Sets4 Sumo Deadlift 315/205lb8 Strict Press 95/65lb12 Dual Dumbbell Step-Ups 50/35lb16 GHD Sit-Ups C.Emom for 10 min:3-5 evil wheels. Sub 12 toes 2 bar
- [Friday August 15th](https://pwrnglry.com/index.php/2025/08/15/thursday-august-14th/) - Classes: 6:00am & 5:30pm A. Coach Led Warmup B. 3 sets for total time:50 double unders400m row/ run. 2 of each30 kb swings 45-55/25-3520 deadlifts 95-135/65-9510 bar over burpee*rest 3 min. C. 3 sets of:12/arm db hammer curls10-12 balboas
- [Wednesday August 13th](https://pwrnglry.com/index.php/2025/08/13/wednesday-august-13th/) - Classes: 6:00am & 5:30pm A. Coach Led Warmup B. Gymnastics Test0:00 – 2:00 Max Unbroken Strict Pull-Ups2:00 – 7:00 Max Ring Rows C. Every 10:00 x 2 Sets300/250m Row10 Burpees20 KB Swings10 Burpees20 KB Swings10 Burpees300/250m Row D. 4 Sets: For Completion12 Bent Over Barbell Rows12 Barbell Bicep Curls
- [Tuesday August 12th](https://pwrnglry.com/index.php/2025/08/12/tuesday-august-12th/) - Classes: 6:00am & 5:30pm A. Coach Led Warmup B.4 rounds for time of:16 box jumps20 plate ground to overhead 45/2524 wallballs 20/15 C. Emom for 10 min1 c&j. Build Over sets. Record heaviest weight. D. Max total time in 4 min:plank hold. Can anyone get all 4 min??
- [Monday August 11th](https://pwrnglry.com/index.php/2025/08/11/monday-august-11th/) - Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 3 min sec for 15 min:5 Squats (start at 75% building each round)16 SA DB Bench Press. 8/arm C. 3 rounds for time:20 alt db snatches 40-50/25-3512 cal row20 db squats. 1 db. Hold however you want.12 cal ski.
- [Saturday August 2nd](https://pwrnglry.com/index.php/2025/08/09/saturday-august-2nd-2/) - 8:30am Class Only A. Coach Led Warmup B. 4 Rounds40 Double unders20 Rkbs10/10 Bulgarian Split Squats5 Strict pull-ups C. For Time1000m Run100 Wall Balls
- [Friday August 8th](https://pwrnglry.com/index.php/2025/08/08/friday-august-8th/) - Classes: 6am, 4:15pm & 5:30pm A. Coach Led Warmup B. 24 min EMOM1st - 10/8 cal bike sprint2nd - 6 devil press. Use 2 db’s. Choose your own weight.3rd - 6/4 bar mu. Sub 8 pullups + 8 push-ups4th - rest c. AMRAP 4 min: rest 3:00: 4Min AMRAP10 plate hold reverse lunges 45/2530 Plate
- [Thursday August 7th](https://pwrnglry.com/index.php/2025/08/07/thursday-august-7th/) - 6:00am Class and 5:30pm Class A: Warmup300m run or row15 bb good mornings25 empty bar back squats B. Every 2 min: Record Heaviest Front FS10-8-6-4-2 Front Squat8-15 true pushups. Touch Ground, Full Extension. Not for speed. C. 3 Rounds21-15-9 CalMovement XRest 2:001&3 Cal Ro & Wall Ball2 Cal Pedal & Burpees
- [Wednesday August 6th](https://pwrnglry.com/index.php/2025/08/06/wednesday-august-6th/) - Classes: 6:00am and 5:30pm A: Coach led Warmup B. 4 Rounds With a Partner: Split anyway you like10 Clean and Jerk 185-135/135-8520 Box Jumps30 Wallballs 20/15 C. 10' AMRAP1 Bear Complex100m Run
- [Tuesday August 5th](https://pwrnglry.com/index.php/2025/08/05/tuesday-august-5th/) - Classes: 6:00am & 5:30pm A. Coach Led Warmup B. 4 Rounds - Every 4:001-2-3-4-5-…Wall WalksBurpee Box overs C. 12:00 EMOM1 - 16 Plate g2oh2 - 10 Plank Pull-ups3 - 8/arm Med ball DB shoulder Press
- [Monday August 4th](https://pwrnglry.com/index.php/2025/08/04/monday-august-4th/) - Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. 4 Rounds For time:400m run300m row200m runRest 2:00 C. Deadlifts5 sets of 5 starting at 60%Increase each round
- [Saturday August 2nd](https://pwrnglry.com/index.php/2025/08/02/saturday-august-2nd/) - 8:30am Class Only A. Coach Led Warmup B. 4 sets for total time:400/350m ski20 toes 2 bar15 sdhp 75-95/45-6510 thrusters (same weight)*rest 3 min C. For Time1000m Run100 Wall Balls
- [Friday August 1st](https://pwrnglry.com/index.php/2025/08/01/friday-august-1st/) - 6am Class 4:15pm Class & 5:30pm Class A. Coach Led Warmup B. 15 min AMRAP:10/7 cal bike50’ goblet lunge 45-55/25-35200m run. C. Row 1k, rest 4 min x 2 sets
- [Thursday July 31st](https://pwrnglry.com/index.php/2025/07/31/thursday-july-31st/) - 6:00am Class and 5:30pm Class A: Warmup300m run or row15 bb good mornings25 empty bar back squats B. Every 2 min for 12 min3 back squats*build over sets. record heaviest lift C. 10 rounds for time:16 db hang clean and jerk. 50/35. 8/arm8 burpee to a plate D. 3 min amrap:Chin-ups.
- [Wednesday July 30th](https://pwrnglry.com/index.php/2025/07/30/wednesday-july-30th/) - 6:00am Class and 5:30pm Class A: Coach led Warmup B. Partner Workout:7 Rounds For Time (Split Reps as Needed):15 Deadlifts 225/155lb5 Wall Walks15 Box Jumps30 Abmat Sit-Ups C. Every 2 min for 10 min8 bb bent over rows10 db RDL's*build weight over sets
- [Tuesday July 29th](https://pwrnglry.com/index.php/2025/07/29/tuesday-july-29th/) - 6:00am Class and 5:30pm Class A: Coach led Warmup B. 3 Rounds for Time:15/11 cal bike30 wall balls 20/1515 toes 2 bar. sub v-ups C. 3 min amrap: Power Snatch 95-155/65-105 D. 1,000m Row Record time.
- [Monday July 28th](https://pwrnglry.com/index.php/2025/07/28/monday-july-28th/) - 4:15pm Class or 5:30pm Class A: Coach led Warmup B. Every 90 seconds x 8 Sets3 Bench Press @ 70%+ C. “Nate”20:00 AMRAP2 Ring Muscle-Ups4 Handstand Push-Ups8 American Kettlebell Swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
- [Saturday July 26th](https://pwrnglry.com/index.php/2025/07/25/saturday-july-26th/) - 8:30AM CLASS ONLY It is Christmas in July!!! 12 Days of Christmas (in July)
- [Friday July 25th](https://pwrnglry.com/index.php/2025/07/24/friday-july-25th/) - 6am Class & 5:30pm Class A. Coach Led Warmup B. 4 Rounds of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*rest 2 min after each round. Score is total time. C. 3 sets of:10 cal Bike sprint200m ski sprint*Rest 2 min
- [Thursday July 24th](https://pwrnglry.com/index.php/2025/07/23/thursday-july-24th/) - 6am Class & 5:30pm Class A. Coach Led Warmup B. 14 min AMRAP:20 box jump overs 24/2010 hang power cleans 135/9510 shoulder to over head 135/95 C. EMOM for 10 min:1- 6 DB Incline Bench press2- 10 dumbl RDL D: Skill Work3 min AMRAP: Double unders
- [Wednesday July 23rd](https://pwrnglry.com/index.php/2025/07/23/wednesday-july-23rd/) - 6am Class & 5:30pm Class Warmup Pedal 15/12 cal 3 rds 10 air squats 10 push-ups 10 box step overs 15 sit-ups B. 10 min Emom 1st min: 10 db thrusters (50:35) 2nd min: 10 dips C. Double db 200m farmers carry (50/35) 75 Wall Balls 50|40 Cal Air Bike 25 D-DB Box Step Over
- [Tuesday July 22nd](https://pwrnglry.com/index.php/2025/07/22/tuesday-july-22nd/) - 6am Class & 5:30pm Class A. Coach Led Warmup B. 4 rounds for time: 15 push press 95/65 15 squat thrusts C. 4 rounds for time: 400m run or 30/24 cal bike 10 hang power snatch 95/65 D. 3 sets of: 10 Barbell Rollouts 10 C& Ds
- [Monday July 21st](https://pwrnglry.com/index.php/2025/07/21/monday-july-21st/) - 4:15pm Class or 5:30pm Class A: Coach led Warmup B. 4 sets for total time:400/350m Ski or Row12 Deadlift 225-155/155-9514 Toes to Bar16 Wall BallRest 2 min between sets B. Every 4 minutes for 16 minutes12 Shoulder taps against the wall6/ leg Bulgarian Split squats 135/95 barbell24' hs walk or (2/1) "Wheel of Fun"
- [Saturday July 19](https://pwrnglry.com/index.php/2025/07/19/saturday-july-19/) - 8:30 Class Only A. Coach Led Warmup B. 800m Run 21 front squats 21 Box Jump Overs 21 KB Swings 21 Burpees 600 M Run 15 front squats 15 Box Jump Overs 15 Burpees 400m Run 9 front squat 9 Box Jump Overs 9 Burpees 200m Run 3 front squats 3 Box Jump Overs 3
- [Friday July 18](https://pwrnglry.com/index.php/2025/07/18/friday-july-18/) - 3 Classes on Friday - 6am, 4:15pm & 5:30pm A: Coach Led Warmup B. For time: 30 KB Swings 100 double unders. Sub 200 singles.30 KB Swings75 sit-ups30 KB Swings50 cal bike30 KB Swings25 clean and jerks 135/95 B. 4 sets: 300m ski SprintsRest 2 minutes between sets
- [Thursday July 17](https://pwrnglry.com/index.php/2025/07/17/thursday-july-17/) - 6am Class: 5:30pm Class A. Coach Led Warmup B) EVERY 2:00 X 8 3 BACK SQUATS @ 70% C. EMOM 1 bear complex Pedal remaining until 50/35 calories 10:00 tapout
- [Wednesday July 16](https://pwrnglry.com/index.php/2025/07/16/wednesday-july-16/) - 6am class & 5:30pm class A. coach led warmup B. ISABEL = 30 POwER SNATCHES 135/95 (to the ground each time) CINDY - 10RDS. 5 Pull-ups/10 Push-ups 15 Air Squats GRACE - 30 Clean & Jerks *135/95 to the ground each time FRAN - 21-15-9 Thrusters/pull-ups * 95/65" ANNIE - 50-40-30-20-10 DU + sit-ups (Double
- [Tuesday July 15](https://pwrnglry.com/index.php/2025/07/15/tuesday-july-15/) - 6am Class : 5:30pm Class A. Coach Led Warmup B. For time:200 M Run16 KB Swings 45-55/25-35200 M Ski ErgRest 1 min200 M Run24 KB Swings200 M Ski ErgRest 1 Min200 M Run32 KB Swing200 M Ski ErgRest 1 min200 M Run40 KB Swings200 M Ski ErgTry to stay unbroken on your KB Swings C.
- [Monday July 14](https://pwrnglry.com/index.php/2025/07/14/monday-july-14/) - 4:15pm and 5:30 pm Classes A. Coach Led Warmup B. Every 7 minutes for 21 minutes (3 sets):20 front rack Reverse Lunges 75-95/45-6520 Clean and jerks20 front rack Reverse Lunges C. EMOM for 12 min:1- 20 kb Russian twist2- 10 strict toes 2 bar or rings3- 10 kb windmills 5/side
- [Saturday July 12](https://pwrnglry.com/index.php/2025/07/12/saturday-july-12/) - 8:30am Workout Only 5RDS 750M ROW 30 BURPEE BOX JUMP OVERS 30 PARTNER WALL BALLS 30 GYMNASTICS* *RD1 PULL UPS RD 2 HSPU RD 3 T2B RD 4 DIPS RD 5 RING ROWS
- [Friday July 11](https://pwrnglry.com/index.php/2025/07/12/friday-july-11/) - Workouts: 6am, 4:15pm, 5:30pm A. Coach Led Warmup B. 10 ROUNDS FOR TIME 3 CLEAN & JERKS (135/95) | (95/65) 3 BURPEES OVER BAR C. 3 sets: 10 Push-ups 10 Side delt raise 10 seated db presses 10 seated db curls 10 db oh tricep extension
- [Wednesday July 9th](https://pwrnglry.com/index.php/2025/07/09/wednesday-july-9th/) - 5:30pm Class Only Coach led Warmup Barbell warmup focusing on cleans Power Cleans. 6 Sets of 2 *All sets at top weight. Tap and go. 20:00 AMRAP, With a partner. 4-8-12-16.... Ddb c&j (touch ground) Pull-Ups Starting @ 0:00 and Every 5:00 minutes Complete 30/24 Calorie Row + 150 jump rope. One partner does jump
- [Tuesday July 8](https://pwrnglry.com/index.php/2025/07/08/tuesday-july-8/) - 6AM & 5:30PM Classes B. Bench Press 4x8 65% 1x8+ 65% C. 15 deadlifts (225/155lb) 18 Med Ball sit-ups 21 wall balls (20/14lb) 18 deadlifts 21 MB sit-ups 24 wall balls 21 deadlifts 24 MB sit-ups 27 wall balls *15 min timecap
- [Monday July 7](https://pwrnglry.com/index.php/2025/07/07/monday-july-7/) - Mondays: 4:15pm and 5:30pm Class Only A. Coach Led Warmup B. Back or front Squats from rack 6x3 *All sets at 75-80% C. AMRAP × 24 400m Run 20 Push Up 15 Box Jump (24/20 in) 10 DB Dual Hang Snatch (40/20 lb) 5 Pull Up 400m run can be subbed for 24/18 cals on
- [Saturday July 5](https://pwrnglry.com/index.php/2025/07/05/saturday-july-5/) - 8:30AM only today A. Coach Led Warmup 4 rounds 12 dumbell thrusters 12 toes to bar 10 hang power cleans 105/75 10 burpees 8 shoulder to overhead 105/75 15/12 cal row or 200m run
- [Friday 4th of July](https://pwrnglry.com/index.php/2025/07/04/friday-4th-of-july/) - 8:30am Workout Only B. 4 Rounds 7 Deadlifts @65% + 4 Single Leg Broad Jump C. 1776 Reps 400 m run 40 Wall Balls 25 sit-ups 8 burpee 15 kb swings 200m row 400m Run 200m row 15 kb swings 8 burpees 25 sit-ups 40 Wall Balls 400m run
- [Thursday July 3](https://pwrnglry.com/index.php/2025/07/03/thursday-july-3/) - Morning Workouts: 6AMEvening Workouts: 5:30PM***Friday 4th of July - 8:30AM Workout Only *** A. Coach Led Warmup B. Power SnatchEvery 2:00 x 7 Sets3 Sets 1 @ 75%2 Sets of 1 @ 80%2 Sets x 1 @ 85% Superset with 3 high box jumps after each set of snatches c. 14:00 AMRAP3 Wall Walks7 Box
- [Wednesday July 2](https://pwrnglry.com/index.php/2025/07/02/wednesday-july-2/) - Evening Workout: 5:30 PM Only***Friday 4th of July - 8:30AM Workout Only *** A. Coach Led Warmup B. Farmers Carry and Sledge Hammer Strikes C. 9 Rounds400m Run20 weighted Situps15 DDB Cleans10 DDB S2OH5 DDB Burpee Box Overswith a partner or two
- [Tuesday July 1](https://pwrnglry.com/index.php/2025/07/01/tuesday-july-1/) - AM Class: 6:00AMPM Class: 5:30 PM A. Coach Led Warmup B. Split JerkEvery 90 sec x 6 SetsSet 1: 2 Reps @ 65%Set 2: 2 Reps @ 70%Set 3: 2 Reps @ 70%Set 4: 2 Reps @ 75%Set 5: 2 Reps @ 75%Set 6: 2 Reps @ 80% C. 15:00 EMOMminute 1: 18/14 Calorie Bikeminute
- [Monday June 30](https://pwrnglry.com/index.php/2025/06/30/monday-june-30/) - PM Classes: 4:15 PM & 5:30PM A. Coach Led Warmup B. Every 2:00 x 4 Sets4 Front Squats+4 Lateral PVC Pipe Jump Over, For HeightSet 1: 70%Set 2: 75%Set 3: 80%Set 4: 80%+ C. 3 Rounds for Time18/14 Calorie Row18 Toes to Bar72 Double Unders24 Wall Balls9/7 Ring Muscle-Ups (sub rings c2b) D. 4 Sets:
- [Saturday June 28](https://pwrnglry.com/index.php/2025/06/28/saturday-june-28/) - A. Coach Led Warmup B. 25:00 AMRAP Partner Workout 15/12 Cal Row 12 DB Snatches (50/35) 9 Burpee Box Overs Partners Complete Full Round Then Switch C. Finisher Curls for the girls & Bi's for the guys
- [Monday June 23](https://pwrnglry.com/index.php/2025/06/23/monday-june-23/) - B. EMOM for 15 min: 5 Front Squats. Start from floor 8 Strict toes 2 rings 10 Landmine bent over rows C. 5 rounds for time: 8 deadlifts 135-185/85-135 16 kb swings 55-70/35-55 50 double unders (sub 75 singles)
- [Tuesday June 24](https://pwrnglry.com/index.php/2025/06/24/tuesday-june-24/) - B. Three Rounds 1:00 AMRAP Clean & Jerk 2:00 Rest C. Partner Workout You go, I go 10 Rounds 2:00 Work / 2:00 Rest 18/15 cal Ski or Row 10 C&J's 135/95 Max Burpees over Bar
- [Thursday June 26](https://pwrnglry.com/index.php/2025/06/26/thursday-june-26/) - A. Coach Lead Warm-up B. 4 sets not for time: 10 cal ski 8 hang to overhead 10 double DB push press 8/leg single leg db RDL 10 cal bike *build in weight over sets. Work to get stronger. C. 6 rounds of: 200m run 10 sprawls *rest 1 min
- [Friday June 27](https://pwrnglry.com/index.php/2025/06/27/friday-june-27/) - B. Back Squat 10:00 EMOM 3 Reps@ 65-70% of 1RM C. AMRAP 7 min. 12 Deadlifts9 Hang Power Cleans6 Push Jerks. 95/65 lbs D. Core Finisher 7:00 AMRAP 2-4-6-8... V-Ups Russian Twists (over and back = 1 Rep) Hollow Rocks Hollow Hold (Seconds)
- [Wednesday June 25](https://pwrnglry.com/index.php/2025/06/25/wednesday-june-25/) - A. Coach Led Warm-Up B. 3 Sets of 3 Building to 75%"33" Strip Sets until 33 reps completed Rest 2:00 100 Close Grip Bench Press C. Partner WOD. 16:00 AMRAP Partner A: max-effort cardio (run, bike, ski, or row) Partner B: ascending ladder of dumbbell snatches and mountain climbers Switch when Partner B finishes their
- [Thursdays Workout of the Day](https://pwrnglry.com/index.php/2023/04/06/thursdays-workout/) - A. Coach Led Warmups and Prep Work B. 1,000 Meter Row For Time: C. For Time:21-15-9 Deadlifts Men 135-185 Women 95-13542-31-18 WallBalls. Rest exactly 5 min: 9-15-21Cal BikePush Press M: 95-135 / W: 75-95 Previous Workout --- Next Workout
- [Wednesdays Workout of the Day](https://pwrnglry.com/index.php/2023/04/06/wednesdays-workout/) - A. Coach Led Warmup and Prep Work B. 4 Minutes AMAP: 5 Burpees25 Double Unders C. 10, 9, 8 7, 6,----->1 Bench Press (3/4 body weight)Power Clean (3/4 body weight)GHD SitupsCal Row Previous Workout --- Next Workout
- [Tuesday's Workout of the Day](https://pwrnglry.com/index.php/2023/04/06/tuesdays-workout/) - A: Coach Led Warmup an Stretching B. 2 sets:40 Plate Twists 45/35 lbs20 Barbell Goodmornings20 Lateral Box Jumps. 10 each direction C. 4 Rounds of:Run 400m15 Thrusters 95/7510 Sumo Deadlift High Pulls (same bar) D: Hollow Holds Drill Work Previous Workout --- Next Workout
- [Monday's Workout of the Day](https://pwrnglry.com/index.php/2023/04/06/mondays-workout/) - Workout of the Day Burpees, Cleans, Front Squats, Jerks
- [Saturday's Workout](https://pwrnglry.com/index.php/2023/04/10/saturdays-workout/) - A: Coach led warmup and stretching. B: 8 Rounds of 4 Power Cleans - Start Light, Finish Heavy C: In Teams of 3 "By His Stripes"3 Rounds - 30m Minute Tapout39 Thrusters 95/65 lbs3 x 3 Laps with Barbell on Shoulder 95/65 lbs100 Sledgehammer Strikes1:00 Dead Hang from Pull-up Bar30 Burpees30 Deadlifts 185/135 lbs Finisher
- [Friday's Workout of the Day](https://pwrnglry.com/index.php/2023/04/06/fridays-workout/) - A. Coach Led Warmup and Prep Work B. 4 Rounds for Time29 Kettlebell Swings29 Sit-up29 Box Jumps29 Knees to Elbows29 Burpees C. 3 Sets10 Barbell Bicep Curls15 DB OH Tricep Extensions20 Banded Pull Aparts Previous Workout Next Workout

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## Products

- [Vintage Zip-Up Hoodie](https://pwrnglry.com/index.php/product/vintage-zip-up-hoodie/) - Hanes Ecosmart® Full-Zip Hooded Sweatshirt Size up to 3XL - 7.8 oz./yd², 50/50 cotton/polyester Made with up to 5% recycled polyester from plastic bottles Patented low pill high stitch density PrintPro® XP fleece Dyed-to-match drawcord Coverstitched armholes and waistband Ribbed cuffs and waistband Split pouch pockets Transitioning to tear away label UTSA410 Hanes Ecosmart Full-Zip Hooded Sweatshirt Warm Jumper Top Casual Mens Male Royal Blue or Graphite
- [Black T-Shirt](https://pwrnglry.com/index.php/product/black-t-shirt/) - The Next Level t-shirt is a popular, slightly heathered retail-fitting tee. Made using combed ringspun cotton & polyester jersey, this is a solid choice for comfortable t-shirts. Pre-laundered to reduce shrinkage and made with a tear away label, this is a must-have tee for both apparel decorators and men on the hunt for a basic,
- [Forrest Green T-Shirt](https://pwrnglry.com/index.php/product/forrest-green-t-shirt/) - The Next Level t-shirt is a popular, slightly heathered retail-fitting tee. Made using combed ringspun cotton & polyester jersey, this is a solid choice for comfortable t-shirts. Pre-laundered to reduce shrinkage and made with a tear away label, this is a must-have tee for both apparel decorators and men on the hunt for a basic,
- [Purple Rush T-Shirt](https://pwrnglry.com/index.php/product/purple-rush-t-shirt/) - The Next Level t-shirt is a popular, slightly heathered retail-fitting tee. Made using combed ringspun cotton & polyester jersey, this is a solid choice for comfortable t-shirts. Pre-laundered to reduce shrinkage and made with a tear away label, this is a must-have tee for both apparel decorators and men on the hunt for a basic,
- [Vintage Royal Blue T-Shirt](https://pwrnglry.com/index.php/product/vintage-royal-blue-t-shirt/) - The Next Level t-shirt is a popular, slightly heathered retail-fitting tee. Made using combed ringspun cotton & polyester jersey, this is a solid choice for comfortable t-shirts. Pre-laundered to reduce shrinkage and made with a tear away label, this is a must-have tee for both apparel decorators and men on the hunt for a basic,
- [Stone Gray T-Shirt](https://pwrnglry.com/index.php/product/stone-gray-t-shirt/) - The Next Level t-shirt is a popular, slightly heathered retail-fitting tee. Made using combed ringspun cotton & polyester jersey, this is a solid choice for comfortable t-shirts. Pre-laundered to reduce shrinkage and made with a tear away label, this is a must-have tee for both apparel decorators and men on the hunt for a basic,
- [Red T-Shirt](https://pwrnglry.com/index.php/product/red-t-shirt/) - The Next Level t-shirt is a popular, slightly heathered retail-fitting tee. Made using combed ringspun cotton & polyester jersey, this is a solid choice for comfortable t-shirts. Pre-laundered to reduce shrinkage and made with a tear away label, this is a must-have tee for both apparel decorators and men on the hunt for a basic,
- [Ladies' Perfect Tri Rocker Tank](https://pwrnglry.com/index.php/product/v-neck-t-shirt-9/) - Tri-Blend fabric infuses each garment with unique character. Please allow for slight color variations. 2X1 rib knit at neck Curved hem
- [Unisex Santa Cruz Hoodie](https://pwrnglry.com/index.php/product/v-neck-t-shirt-3/) - Fabric Platform80/20 Fleece Fabric80% Cotton, 20% Polyester. 100% Cotton Face Brushed Back Fleece Fabric Weight250g, 7.4oz Thread Weight30 Singles BindingContrast 3/8" Back Neck Binding CollarHoodie Fit TypeClassic Size RangeXS-3XL

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