Tom Roth 1/8/26 Tom Roth 1/8/26

Friday, January 9

Workout

4 rounds for max reps of:

2:00 calorie row
2:00 med ball clean (20/14 lb)
2:00 med ball walking lunge (20/14 lb)

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Tom Roth 1/7/26 Tom Roth 1/7/26

Thursday, January 8

Workout

For time:

25 box jumps (24/20 in)
25 toes-to-bar
25 jump-touch burpees
25 push presses (115/85 lb)
25 hang squat cleans (115/85 lb)
25 box jumps
25 toes-to-bar
25 jump-touch burpees
25 push presses
25 box jumps
25 toes-to-bars
25 jump-touch burpees
25 box jumps
25 toes-to-bars
25 box jumps

Tom Roth 1/6/26 Tom Roth 1/6/26

Wednesday, January 7

Workout

For time:

100 dumbbell snatches (50/35 lb)*

*Every minute starting at 0:00, 1 rope climb

Tom Roth 1/5/26 Tom Roth 1/5/26

Tuesday, January 6

Rest day or make-up day

Tom Roth 1/4/26 Tom Roth 1/4/26

Monday, January 5

Happy New Year and Welcome Back!

The gym reopens with a regular schedule today, Monday, January 5.

A big thank you to each and every one of you who helped! It was an amazing display of a team coming together. We are humbled by the generosity of your time and efforts. The Dojo is ready thanks to all of you!

__________

Workout

“CrossFit Total”

For load:

Back squat
1-1-1

Shoulder press
1-1-1

Deadlift
1-1-1

Tom Roth 1/3/26 Tom Roth 1/3/26

Sunday, January 4

Upcoming Gym Schedule

We’re back!

January 4: 9 a.m. class only

January 5: Gym reopens with a regular schedule

__________

Workout

Show up to find out!

Tom Roth 1/2/26 Tom Roth 1/2/26

Saturday, January 3

Upcoming Gym Schedule

We’re back!

January 3-4: 9 a.m. class only

January 5: Gym reopens with a regular schedule

__________

Workout

Show up to find out — be prepared to get dirty!

Tom Roth 1/1/26 Tom Roth 1/1/26

Friday, January 2

Upcoming Gym Closure & Schedule

The gym will be closed from December 28, 2025 - January 2, 2026 for ceiling insulation to be installed. Check your email or the CFSC WhatsApp group for more information, updates and off-site workout details!

December 28 - January 2: Gym closed for construction

January 3-4: 9 a.m. class only

January 5: Gym reopens with a regular schedule