CrossFit Strongtown

Wednesday - 9/9/26 20 Minute AMRAP: 5 Toes to Bar 10 Dumbbell Bench Press (50/35 lbs) 40’ Walking Lunge Score = Total Rounds + Reps Rx1 = 40/25 lbs Rx3 = 60/40 lbs Recovery: Foam Roll Legs 4 Minutes Total PVC Pass Throughs X15 Lacrosse Ball Roll Upper Body 2 Minutes Total

Tuesday - 9/8/26 Power Clean: 3-3-3-3-3 | Increasing For Time: 15 Power Cleans (155/105 lbs) 1,000m Air Bike 15 Power Cleans (185/125 lbs) Score = Total Time Recovery: Hamstring Stretch with Band 30” Holds up/out/in Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Couch Stretch 1 Minute Each Leg

Monday - 9/7/26 Open Gym: 9:00am -- 12:00pm

Sunday - 9/6/26 5 Rounds - 1 Minute Stations Max Reps | 30” Rest: D-Ball Over Shoulder C2 Bike Cals 30’ Farmer Carry (24/16 kg) Strict Pull-ups Score = Total Reps Rx1 = 16/12 kg Rx3 = 32/24 kg Recovery: Lower Back Stretch 30” Hold x 2 PVC Pass Throughs X15 Forearm/Wrist Stretch 2 x 30” Holds each arm

Saturday - 9/5/26 “Marathon” 2 Rounds - For Time: 400m Run 26 Hand Release Push-Ups 400m Run 26 Kettlebell Swings (24/16 kg) 400m Run 26 Sit-ups 400m Run 26 Deadlifts (75/55 lbs) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20") Score = Total Time Recovery: Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Calf Stretch 1 Minute Each Leg Lacrosse Ball Roll Upper Body 2 Minutes Total Foam Roll 5 Minutes Total

Friday - 9/4/26 Overhead Squat: 5x2 | Same Weight 3 Rounds - For Time: 200m Run 20 Lunges 25 Air Squats 30 Sit-ups Score = Total Time Recovery: Hamstring Stretch with Band 30” up/out/in Lower Back Stretch 30” Hold x 2 Spider Lunge 30” Holds x 2

Thursday - 9/3/26 10 Rounds - For Time: 35 Double Unders 10 Cal Row 5 Burpees Score = Total Time “Core Cash-Out” Tabata - 8 Rounds, 20" Work, 10" Rest: Low Plank Hold Every 1” = 1 Rep Score = Total Reps Recovery: Calf Stretch 30” Holds x 2 Pigeon Pose 30” Holds x 2 Band Pull Aparts X 30

Wednesday - 9/2/26 Pausing Bench Press: 4-4-4-4-4 | Increasing 3” Pause at Bottom 12 Minute AMRAP: 6 Alternating Dumbbell Squat Snatch (50/35 lbs) 6 Alternating Dumbbell Devil Press (50/35 lbs) 6 Alternating Dumbbell Hang Clean and Jerk (50/35 lbs) Score = Total Rounds + Reps Rx$ = Synchronized With Partner Recovery: Foam Roll Legs 4 Minutes Total PVC Pass Throughs X15 Lacrosse Ball Roll Upper Body 2 Minutes Total

Tuesday - 9/1/26 “Nate” 20 Minute AMRAP: 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Score = Total Rounds + Reps In honor of Chief Petty Officer Nate Hardy who was killed Sunday 2/4/2008 during combat operations on his 4th deployment to Iraq. Nate is survived by his wife, Mindi, his son Parker, as well as his parents Stephen and Donna. Recovery: 90 degree Chest/Pec Stretch at Rig 30” Holds x 2 Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Forearm/Wrist Stretch 2 x 30” Holds each arm

Monday - 8/31/26 EMOM- 24 Minutes | Alternating Rounds: 10/7 Cal Ski 20 Step Ups (24/20") 30” Hollow Hold 2 Rope Climbs Score = Rounds Completed Rx1 = 1 Rope Climb Rx3 = 3 Rope Climbs Recovery: Lat Stretch against wall (elbow up) 30” Holds x 2 Couch Stretch 1 Minute Each Leg Dead Hang from Rig 2 x 30” Holds

Sunday - 8/30/26 24 Minute AMRAP | Teams of 2: 20 Single Arm Devil Press (50/35 lbs) 20/14 Cal Air Bike 200m Banded Partner Run Split work 50/50 Score = Total Rounds + Reps Rx1 = 40/25 lbs Rx3 = 60/40 lbs Recovery: Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Couch Stretch 1 Minute Each Leg PVC Pass Throughs X15

Saturday - 8/29/26 2 Rounds - For Time: 100’ Overhead Plate Walking Lunge (45/25 lbs) 75 Double Unders 50 Wall-Ball (20/14 lbs) (10/9') 25 Knees To Elbows Score = Total Time Recovery: Foam Roll Legs 6 Minutes Total Calf Stretch 1 Minute Each Leg Lat Stretch against wall (elbow up) 30” Holds x 2

Friday - 8/28/26 Rear Neck Split Jerk: 1-1-1-1-1 | Increasing “Tabata” 8 Rounds, 20” Work, 10” Rest Each | 1 Minute Rest: Hand Release Push-up Row (Cals) Deficit Push-up (45/35 lbs plate) Score = Total Reps (3 Scores) Recovery: PVC Head Through the Window 30” Holds x 2 Pigeon Pose 30” Holds x 2 Lacrosse Ball Roll Upper Body 2 Minutes Total

Thursday - 8/27/26 For Time: 1,000m Ski 50 Hang Power Cleans (155/105 lbs) 50 Box Jumps (24/20") Score = Total Time Rx1 = 135/95 lbs Rx3 = 185/125 lbs Recovery: PVC Pass Throughs X15 Calf Stretch 30” Holds x 2 Dead Hang from Rig 2 x 30” Holds

Wednesday - 8/26/26 5 Rounds - For Quality: 400m Run 5 Front Squats | Same Weight Recovery: Foam Roll Legs 4 Minutes Total Couch Stretch 1 Minute Each Leg 90 degree Chest/Pec Stretch at Rig 30” Holds x 2

Tuesday - 8/25/26 Deadlift: 3-3-3-3-3 | Increasing 10 Minute Ascending AMRAP: +2 Burpees +2 30’ Farmer Carry (24/16 kg) Score = Total Reps Rx1 = 16/12 kg Rx3 = 32/24 kg Recovery: Forearm/Wrist Stretch 2 x 30” Holds each arm Hamstring Stretch with Band 30” up/out/in Lower Back Stretch 30” Hold x 2

Monday - 8/24/26 7 Rounds - For Time: 10 Shoulder to Overhead (95/65 lbs) 20 Air Squats 10 Pull-ups 20 Sit-ups Score = Total Time Rx1 = 75/55 lbs Rx3 = Chest to Bar Pull-ups Recovery: Walk-outs to Press-up & Child’s Pose 3 x 20” Holds Spider Lunge 30” Holds x 2 Lacrosse Ball Roll Upper Body 2 Minutes Total

Sunday - 8/23/26 Front Rack Reverse Lunge: 6-6-6-6-6 | Increasing 3 Each Leg 3 Rounds - For Time: 500m Row 20 Kettlebell Swings (24/16 kg) (Eye Level) 15 Ring Push-ups Score = Total Time Recovery: Pigeon Pose 30” Holds x 2 Dead Hang from Rig 2 x 30” Holds Forearm/Wrist Stretch 2 x 30” Holds each arm

Saturday - 8/22/26 25 Minute AMRAP: 15 Box Jump Overs (24/20") 100m Run 10 Toes to Bar 100m Run 20 Alt. DB Snatch (50/35 lbs) Score = Total Rounds + Reps Rx1 = 40/25 lbs Rx3 = 60/40 lbs Recovery: Calf Stretch 30” Holds x 2 Lacrosse Ball Roll Upper Body 2 Minutes Total PVC Head Through the Window 30” Holds x 2

Friday - 8/21/26 6 Rounds - For Quality: 20” L-Sit Hold 250m Ski 60’ Sled Push (225/155 lbs) 120’ D-Ball Carry Recovery: Couch Stretch 1 Minute Each Leg 90 degree Chest/Pec Stretch at Rig 30” Holds x 2 PVC Pass Throughs X15