Including Andrew member of the month
| Day | Focus | Strength / Skill | Conditioning |
| Mon | Gymnastics Skill + Aerobic Chipper | Ring Muscle-Up Skill Progression (10:00) | “Fading Light” — For Time, 20:00 Cap (Run / Box Step-Overs / Ring Muscle-Ups) |
| Tue | Power + Barbell Conditioning | Power Clean 5RM (12:00 build) | “Dead Weight” — Every 3:00 x 5 Sets (Deadlifts / Wall Balls / Double Unders) |
| Wed | Pressing Strength + Aerobic AMRAP | Push Press 5RM (12:00 build) | “Static Noise” — 12:00 AMRAP (Echo Bike / DB Hang Clean and Jerk / Toes to Bar / Wall Walks) |
| Thu | Pure Aerobic Conditioning | — | “Ground & Pound” — For Time, 5 Sets (OH plate carry / Burpee Box Jumps / farmers carry), Rest 1:00 |
| Fri | Horizontal Strength EMOM | — | “Iron Minute” — 16:00 EMOM (Bench Press / Renegade Rows / GHD Sit-Ups) CrossFit open 26.2 from 4pm |
| Sat | Member of the month | — | FOR TIME Buy in 2min Max effort strict pull ups Then 3 rounds 600m run 30 Push up 40 Kettlebell swing 24/15 Buy out *100 Wall ball *total number of ME pull up subtracted from 100 Wall ball Example perform 25 strict pull up = 75 Wall balls to complete |
| Sun | Grip + Pulling AMRAP | — | “Dark Horse” — 16:00 AMRAP (Devils Press / Strict Pull-Ups / Echo Bike) |
