Workout Of The Week

Another Wednesday, another workout of the week! This week is a two parter: a strength piece and a quick finisher! We normally stick with one workout a day for our group classes, as is the tried and true CrossFit prescription. On our strength days, we’ve added a quick and simple finisher to maximize our hour and ensure we get our sweat on!


Bench Press
5×3

-followed by-

AMRAP 7
Burpees

Our strength today is an old-school, pumping iron favorite: the bench press! We’re getting after 5 working sets of 3 reps today, which means taking 5-7 sets to warm-up and build to a challenging weight. From there you can stay consistent with your weight across the 5 sets, or, build through them to a heavy set of 3 for the day!

If you don’t have access to a barbell, you can perform the bench with dumbbells, kettlebells, and even sandbags! Get your shoulders on a bench (or chair or couch) and get to work on some variation that’s challenging! You can also do a floor press (same movement, just laying on the floor) if nothing else is available.

For you body weight folk, this is a good time to work on dips or push-ups! Make them challenging by using a tempo and lower as slow as you can on each rep!


Our finisher today requires nothing but some floor space and the willingness to endure some discomfort. Your goal is to complete as many burpees as you can in 7 minutes.. nothing more, nothing less! This is a classic test from the early days of the CrossFit Open, so hit it hard and fast to get a good metric of where your fitness is!

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