Pacer

Affiliate Compete (RX+)

EMOM 60

With a Partner

:30 work / :30 rest

Calorie Ski

Calorie Bike

Chest to Bar

Jump Squats

Calorie Row

1:00 Rest

Freedom (RX)

EMOM 60

With a Partner

:30 work / :30 rest

Calorie Ski

Calorie Bike

Pull Ups

Air Squats

Calorie Row

1:00 Rest

Independence

EMOM 60

With a Partner

:30 work / :30 rest

Calorie Ski

Calorie Bike

Assisted Pull Ups

Air Squats

Calorie Row

1:00 Rest

Liberty

EMOM 60

With a Partner

:30 work / :30 rest

Calorie Ski

Calorie Bike

Up Downs

Squats to a Box/Bench

Calorie Row

1:00 Rest

Score = Total Reps!

Power Snatch + Snatch Balance

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7

Lime Green

AFFILIATE COMPETE (RX+)

6 Rounds

4 Wall Walks

12 Overhead Squats (95/65)

16 Pull Ups

FREEDOM (RX):
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)

INDEPENDENCE (Intermediate):
6 Rounds
2 Wall Walks
8 Overhead Squats (75/55)
10 Pull Ups

LIBERTY (Beginner):
6 Rounds
25ft Bear Crawl
8 Dumbbell Squats (light)
10 Ring Rows

Target Time: 7:00-9:00

Time Cap: 14:00

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Every 3:00 × 3 sets
2 Deadlifts @78-82%

Turquoise

AFFILIATE COMPETE (RX+)

3 sets

3:00 AMRAP

100ft Single DB Lunge (70/50)

Max Burpee Over Dumbbell

-rest 2:00 between sets-

FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)

INDEPENDENCE (Intermediate):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-

LIBERTY (Beginner):
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 between sets-

Target # of Burpees: 80+

Minimum # of Burpees: 50-70

Shoulder Press

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Every 3:00 × 3 sets
2 Shoulder Press @78-82%

Pistachio

AFFILIATE COMPETE (RX+)

Every 3:00 (24:00)

18/15 Calorie Row

100m Run or 5x50ft Shuttle Run

FREEDOM (RX)
Every 3:00 (24:00)
15/12 Calorie Row
100m Run or 5x50ft Shuttle Run
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 3:00 (24:00)
12/10 Calorie Row
100m Run or 5x50ft Shuttle Run

LIBERTY (Beginner):
Every 3:00 (24:00)
10/8 Calorie Row
50m Run or 3x50ft Shuttle Run

Target Time: 1:35-1:45 per interval

Time Cap: 2:40 per interval

Gymnastics: Bar Muscle Ups

Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute

Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute

Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)

Forest Green

AFFILIATE COMPETE (RX+)

21-15-9

Calorie Air Bike

Kettlebell Swings (70/53)

-rest till 7:00-

21-15-9

Calorie Air Bike

Toes to Bar

-rest till 14:00-

21-15-9

Toes to Bar

Kettlebell Swings (70/53)

(Women's Calories: 16-12-8)

FREEDOM (RX)
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women's Calories: 16-12-8)
(Scored by Time each set)

INDEPENDENCE (Intermediate)
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings (35/26)
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Bar
-rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women's Calories: 12-10-6)

LIBERTY (Beginner)
12-9-6
Calorie Air Bike
Russian Kettlebell Swings (light)
-rest till 7:00-
12-9-6
Calorie Air Bike
Hanging Knee Raises
-rest till 14:00-
12-9-6
Hanging Knee Raises
Russian Kettlebell Swings (light)
(Women's Calories: 10-8-5)

Target Time: 4:00-5:00 per interval

Time Cap: 6:00 per interval

Back Squat

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Every 3:00 × 3 sets
2 Back Squats @78-82%

Emerald

AFFILIATE COMPETE (RX+)

2 sets

9-6-3

Squat Cleans (155/105)

15-12-9

Strict Handstand Push Ups

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)

INDEPENDENCE (Intermediate):
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-

LIBERTY (Beginner):
2 sets
9-6-3
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
15-12-9
Dumbbell Push Press
-rest 3:00 between sets-

Target Time: 2:30-3:00 each set

Time Cap: 5:00 each set

Open Gym

2:00-4:00pm with Coach Mike!

Wedding Day Sweatfest!

Matt and Liv's Wedding Day Workout!

3-14-2026

Teams of 2

2026m Row Buy In

Then:

3 rounds

14 Goblet Squats

14 Synchro KB Swings

14 V-Ups

14 Synchro Alternating DB Snatches

14 Hand Release Push Ups

14 Synchro Burpees

2026m Ski Erg Buy Out

2026 CROSSFIT OPEN 26.3

Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:30 × 4 sets
3 Deadlifts @72-75%

Versace Mansion

AFFILIATE COMPETE (RX+)

30-60-90

Calorie Row

10-20-30

50ft Shuttle Runs

(Women's Calories: 24-48-70)

FREEDOM (RX):
25-50-75
Calorie Row
5-15-25
50ft Shuttle Runs
(Women's Calories: 20-40-60)
(Scored by Time)

INDEPENDENCE (Intermediate):
20-40-60
Calorie Row
4-12-20
50ft Shuttle Runs
(Women's Calories: 16-32-48)

LIBERTY (Beginner):
10-20-30
Calorie Row
5-10-15
50ft Shuttle Runs
(Women's Calories: 8-16-24)

Target Time: 14:00-16:00

Time Cap: 25:00

Shoulder Press

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:30 × 4 sets
3 Shoulder Press @72-75%

Muscle Beach

AFFILIATE COMPETE (RX+)

2:00 AMRAP

10 Overhead Squat (135/95)

50 Double Unders

Max Handstand Walk

-rest 1:00 between sets-

* Continue until 200ft Handstand Walk

FREEDOM (RX)
2:00 AMRAP
10 Overhead Squat (95/65)
50 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk
(Scored by Total Time)

INDEPENDENCE (Intermediate):
2:00 AMRAP
10 Overhead Squat (75/55)
35 Double Unders
Max Wall Walks (or Handstand Walk)
-rest 1:00 between sets-
*Continue until you have accumulated 20 Wall Walks or 150ft Handstand Walk

LIBERTY (Beginner):
2:00 AMRAP
10 Dumbbell Goblet Squat (Light)
30 Single Unders
Max Inchworms
-rest 1:00 between sets-
*Continue until you have accumulated 20 Inchworms

Target Time: 6:00-8:00

Time Cap: 17:00

Squat Clean + Push Jerk

Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7

* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.

Flamingo Park

AFFILIATE COMPETE (RX+)

8 Rounds

12 GHDs

6 Deadlifts (225/155)

FREEDOM (RX)
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)

INDEPENDENCE (Intermediate)
8 Rounds
10 V-Ups
4 Deadlifts (185/125)

LIBERTY (Beginner)
8 Rounds
12 Sit Ups
6 Dumbbell Deadlifts (light)

Target Time: 7:30-9:00

Time Cap: 12:00

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:30 × 4 sets
3 Back Squats @72-75%

Ocean Drive

AFFILIATE COMPETE (RX+)

Every 9:00 (3 sets)

15/12 Calorie Air Bike

15 Box Jump Overs (30/24)

30 Deficit Push Ups (4in/2in)

15 Box Jump Overs (24/20)

15/12 Calorie Air Bike

FREEDOM (RX):
Every 9:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 9:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike

LIBERTY (Beginner):
Every 9:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike

Target Time: 4:00-4:50 per set

Time Cap: 7:00 per set

Yoga: Recovery Mobility Flow

8-8:45am with Liv!

Open Gym

9-10am with Coach Matt!

Open Gym

2-4pm with Coach Mike!

Sweaty Barbell

With a Partner

5000m Row

Switch

5 Deadlifts (95/65)

4 Power Cleans (95/65)

3 Front Squats (95/65)

2 Thrusters (95/65)

1 Push Jerk (95/65)

Target time: 26:00-28:00

Time Cap: 30:00

2026 CROSSFIT OPEN 26.2

Squat Snatch

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Set 7 -

2 Reps

Set 8 -

2 Reps

CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6

Lucky’s Dad

AFFILIATE COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)

INDEPENDENCE (Intermediate):
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)

LIBERTY (Beginner):
10:00 AMRAP
35 Single Unders
10 Air Squats
6 Dumbbell Clean and Jerk (light)

Target # of Rounds: 5+

Minimum # of Rounds: 4-5

Shoulder Press

Every 2:00 × 3 sets
3 Shoulder Press @65%

Keepy Uppy

AFFILIATE COMPETE (RX+)

3 Sets

9-12-15 Calorie Row

25-50-75ft Handstand Walk

(Womens Calories: 8-10-12)

-rest 3:00 between sets-

FREEDOM (RX)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)

INDEPENDENCE (Intermediate):
3 Sets
8-10-12 Calorie Row
2-2-2 Wall Walks
(Women Calories: 6-8-10)
-rest 3:00 between sets-

LIBERTY (Beginner):
3 Sets
6-8-10 Calorie Row
25-50-25ft Bear Crawl
(Women Calories: 5-6-8)
-rest 3:00 between sets-

Target Time: 2:30-3:00 per set

Time Cap: 4:00 per set

Deadlift

Every 2:00 × 3 sets
3 Deadlifts @65%

For real Life!

AFFILIATE COMPLETE (RX+)

15-12-9-6-3

Deadlift (225/155)

Burpee Box Jump Overs (24/20)

FREEDOM (RX)
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)

INDEPENDENCE (Intermediate)
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)

LIBERTY (Beginner)
15-12-9-6-3
Dumbbell Deadlifts (light)
Up Down + Box Step Up (20/16)

Target Time: 5:00-7:00

Time Cap: 12:00

Back Squat

Every 2:00 × 3 sets
3 Back Squats @65%

Bluey and Bingo

AFFILIATE COMPETE (RX+)

Every 4:15 (5 sets)

15/12 Calorie Air Bike

15 Dumbbell Front Squats (50s/35s)

15 Toes to Bar

FREEDOM (RX):
Every 4:15 (5 sets)
12/10 Calorie Air Bike
12 Dumbbell Front Squats (50s/35s)
12 Toes to Bar
(Score each set for Time)

INDEPENDENCE (Intermediate):
Every 4:15 (5 sets)
10/8 Calorie Air Bike
10 Dumbbell Front Squats (35s/25s)
10 Toes to Bar

LIBERTY (Beginner):
Every 4:15 (5 sets)
8/7 Calorie Air Bike
8 Single Dumbbell Front Squats (light)
8 Hanging Knee Raises

Target Time: 2:05-2:25 per set

Time Cap: 2:45 per set