May The 4th Be With You Programmed By Coach Neil For Time: 40 min TC 500 – 750 – 1000m: Row 9 – 15 – 21: KBS 21 – 15 – 9: Pull Ups 18  -...

Work For It Programmed By Coach Aidan 4 mins on / 2 min rest x 6 20 DB Hang Clean & Jerk 16 BB Lunges 8 HR Press Ups 4 Squat Cleans Max...

Plate It Up Programmed By Coach Lindsey 10 rounds for reps 1:00 on each: Alternating Exercises Air Squats Plate GTOH Plate Sit Ups Plate...

Mrs. Joshua Programmed By Coach Lindsey 5 RFT: 5 Deadlift 10 Bar Facing Burpees 15 GHD Sit Ups Straight Into: 1000m Row 750m Ski / Run...

ACCUMULATOR Programmed By Coach Lindsey & Megan 15 min TC: 6 rounds 15 Push Press 10 Cals 15 KBS In remaining time complete: Max Rope...

EMOM CLUB Programmed By Coach Megan EMOMx40 12/9 Cals 10 Box Jump Overs 12/9 Cals Max Power Cleans Every 2 rounds. Rest 1:00 min and add...

PARTY FOR ONE Programmed By Coach Jim & Neil For Time: 150/120 Cal Row 150 /120 Cal Ski or Bike Every 30/24 Cals complete 1 of the...

TICKING OVER Programmed By Coach Neil AMRAP in 30 mins: Option 1: 250m Row 15 Toes to Bar 500m Bike 15 Thrusters 250m Ski 15 KBS Option...

EMOM CLUB Programmed By Coach Aidan EMOMx36 Max Cal Bike / AD Rest 14/11 Cal Row 14/11 Cal Ski 12 Burpees Rest Score = Total Cals Ski Rx:...

MAXIMUS Programmed By Coach Neil :30 on / :30 off x 20 P1 – Max Power Cleans P2 – Rests P1 – Rests P2 – Power Cleans   10 rounds each 5...

5 x 5 Programmed By Coach Neil AMRAP in 5 mins / 2 mins rest Max Distance: Bike Buy In: 25/20 Cal Row Max GTOH AMRAPx5: 5 Pull ups 10...

PULLING POWER Programmed By Coach Lindsey Barbell Complex: 7 sets for load lift every 90 secs 1 Snatch Grip DL 1 Snatch High Pull 1...

CHIPPER AMRAP Programmed By Coach Megan CFS Programming – Strength II Every 2:00 mins x 5 sets Back Squats 5-5-5-5-5+ (sets 4 & 5 are...

JENNIFER Programmed By Coach Neil & Megan This workout is in honour of Jennifer Dickson. 1 min Plank Hold Straight Into: AMRAP in 24...

BEATDOWN Programmed By Coach Lindsey For Time: 500 – 750 – 1000 – 750 – 500 metres 21 – 15 – 9 – 15 – 21 Squat Cleans 15 – 9 – 21 – 9 –...

EMOM CLUB Programmed By Coach Aidan EMOMx9 15/12 Cal Ski 24 Bulgarian Bag Lunges Rest 1 min rest EMOMx9 15/12 Cal Bike 16 S/A DB Hang...

BEAR WITH IT Programmed By Coach Lindsey AMRAP in 35 mins: Alt Exercises 5 Burpees Over Wall 3 Rep Bear Complex 5 Sandbag to Wall 6 HSPU...

66 Programmed By Coach Neil Rower Intervals: 40 on / 20 off x 10 Into: For Time: Buy in: 66 Cals 6 rounds: 11 WBS 11 Cal Row 11 Hang...

EVEN OR ODD Programmed By Coach Aidan 2 mins on / 1 min off x 10 Even rounds: 12/9 Cal Ski / Bike 10 DB Hang Snatches Max WBS Odd rounds:...

HIDEOUS Programmed By Coach Megan Every 3:00 mins to failure – Max 10 20/14 Cals Bike / AD / Ski 12 Burpee Box Jump Overs Add 2 Cals per...