Arvada

Our WOD class is a coach-led workout that blends strength, skill, and conditioning into one efficient session. While we are not a CrossFit gym, this class incorporates similar elements such as Olympic lifting, gymnastics-style movements, and functional conditioning.

You can expect barbell work, skill development (like pull-up progressions), and challenging workouts that are scalable for all levels. The focus is on moving well, learning new skills, and pushing intensity in a structured, coached environment.

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**WOD Programming Week of Sept 28th: **



**Week 8/10 - Strength & Endurance**



**092826 - Monday:**

**A.** **Strength** 

Clean



Every 3min x 5 Sets 

1.1.1. Reps @ Build to 8-9 RPE

\---

Squat Each Rep If Possible.  




**B.** **Conditioning** 

For Time: 

100 Double Unders 

30 Front Squats (95/65)

100 Double Unders 

30 Push Press (95/65)

100 Double Unders 

30 Thrusters (95/65)

\---

Time Cap: 13min 





**C. Optional Accessory:**

A1. Prone Band Hamstring Curl

2-3x 15-20 Reps; Rest As Needed

A2. Side Plank Clamshell Hold  

2-3x 20-30sec Hold / Side; Rest As Needed





**092926 - Tough Tuesday:**

**A. Conditioning** 

Every 5min x 8 Sets

Odd Sets: 

400m Run 

15 Burpee Pull-Ups 



Even Sets: 

400m Run 

30 American KB Swings (70/53)







**093026 - Wednesday:**

**A. Strength:**

Every 2:30 x 5 Sets 

5 Push Press + 1 Jerk @ Build by Feel



**B. Conditioning:**

10 Rounds 

5 Dbl DB Strict Press (50s/35s) (RX + S. HSPU)

5 Toes to Bar

5 Box Jump Over - Step Down (24"/20")

\--

Target Time: 10min 

Time Cap: 13min 



**C. Optional Accessory:**

A1. Dumbbell Bent Over Reverse Fly - 2-3 Sets 8-12 Reps; Rest As Needed

A2. Dumbbell Front Raise - 2-3 Sets 8-12 Reps; Rest As Needed



\_\_\_



**100126 - Thursday:**

**A. Sweat Day**

Each Station On The 10min - Active Recovery On Machine Remaining Time.

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Station A: 

200m Run 

25 Wall Balls (20/14)

400m Run

25 Wall Balls (20/14)

200m Run

\---

Station B: 

200m Run

20yds Sled Push (5/3 Plates)

400m Run

20yds Sled Push (5/3 Plates)

200m Run

\---

Station C:

200m Run

25 Wall Balls (20/14)

400m Run

25 Wall Balls (20/14)

200m Run

\---

Station D: 

200m Run

100m Farmers Carry (70s/53s)

400m Run

100m Farmers Carry (70s/53s)

200m Run

\_\_\_



**100226 - Friday:**

**A. Strength:**

Tempo Back Squat

\---

Every 3min x 5 Sets 

5-5-3-3-2 Reps @40X1 

\-

Start at 60-65%, then Build by feel while respecting tempo. 



**B. Conditioning:**

4 Sets 



3min AMRAP 

15yds Rope Sled Pull + 15yds Sled Push (3/2 Plates)

5 Deadlifts (275/185)

Max Cal Echo Bike or Row Remaining Time.



Rest 1min 

\----

Deadlift = \< 65% of 1RM

Sled = Unbroken Continuous Movement, 30-45sec time goal



**C. Optional Accessory:** 

A1. Band Assisted Reverse Nordic - 2-3x 8-12 Reps; Rest As Needed

A2. Side Plank Clamshell Hold - 2-3x 20-30sec Hold / Side; Rest As Needed




**100326 -  Saturday Throwdown: **

**A. Partner Workout:** 

10 Rounds



P1  -  30/24 Cal Echo Bike or Cal Ski 



P2 - 

6 Pull-Ups

6 Hang Clean and Jerk (95/65)

6 Bar Facing Burpees 

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Target Time: \< 40min 

No Time Cap.&#x20;

Lifting

General Hold Harmless and Liability Waiver:

In consideration of my participation in the activities and use of the services, facilities and equipment at Arsenal Health and Fitness or any of their agents, employees, independent contractors, affiliates, or subsidiaries, I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge, and covenant not to sue Arsenal Health and Fitness and its instructors, agents, independent contractors, affiliates, subsidiaries, or employees from liability from any and all claims including the negligence of Arsenal Health and Fitness, its instructors, agents, independent contractors, affiliates, subsidiaries, or employees, resulting in personal injury, accidents or illnesses (including death), and property loss arising from, but not limited to, participation in activities, use of services, or use of facilities, equipment, or premises.
I acknowledge that risks involved in the activities offered at Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities. I further acknowledge that risks involved in the use of the services, facilities, and equipment at the Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities.

I assume all of the foregoing risks and accept personal responsibility for any damages I may incur in connection with any activities or services. I acknowledge that I will be provided the opportunity to have a qualified physician conduct a complete physical examination prior to beginning any activity or service rendered by Arsenal Health and Fitness. I acknowledge that I have either had a physical examination and have been given my physician’s permission to participate, or that I have decided to participate in the activity or service of my own free will and do not find, or claim any of the foregoing risks to be unacceptable. I understand that I will be provided with a qualified instructor(s) during the program, for my safety and well being.

I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

For good and valuable consideration, the receipt of which is hereby acknowledged, I agree to irrevocably indemnify, defend, and hold harmless the Releasees from any and all liabilities or claims made by other individuals or entities as a result of any of my acts or omissions. I agree to pay all reasonable attorney fees and costs incurred by Arsenal Health and Fitness in defense of any claim or suit brought by, or as a result of, my indemnification under this paragraph.

I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



WOD (Arvada)

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