광복절 공휴일 스케줄 입니다:

토요일 - 정상  수업 

일요일 - 휴관

월요일 - 10:00 AM , 11:30 AM 

휴일에도 만나요~​

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Deloading Week

 

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Monday

8/10/2026

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I. Core Accessory

3 Sets

0:30 L Sit 

15 Partnered Leg Raise Pushes

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II. Workout of the Day

CrossFit Open 23.2A

 

15 Minute AMRAP:

5-10-15-20…

Burpee Pull Ups

10 Shuttle Runs (50ft) 

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Tuesday

8/11/2026

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I. Strength

Back Squats

5x3 up to 70%

*Slow on eccentric
 

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II. Workout of the Day 

For Time:

(Time cap: 15 min)

100/80 Cal. Row 

*Every 2 Minutes, start with 10 Wall Ball Shots (20/14lb). 

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*Record finished time or total calories rowed.

 

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Wednesday

8/12/2026

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In Partners,

15 Minute AMRAP:

30 Hang Power Snatches (95/65lb)

20 Synchronized Toes to Bars 

10 Synchronized Burpees onto Plate 

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Thursday

8/13/2026

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I. Accessory

3 Sets

10/10 Landmine Presses

0:10 Chin Up Hold

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II. Workout of the Day

12 Minute AMRAP:

4 Devil Presses (35/25lb)

6 Strict Pull Ups 

8 Strict Handstand Push Ups 

12 Box Jumps (24/20in)

 

Friday

8/14/2026

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I. Glutes & Quadriceps Strength 

Barbell Lunges

*Back rack

5x8 @ 40% of Back Squat 1RM

 

II. Workout of the Day

5 Min AMRAP

50ft Dumbbell Walking Lunges (45/30lb x2)

50 Double Unders

 

Rest 2 min, into

 

5 Min AMRAP

3 Dumbbell Man Makers

50 Crossovers 

 

Saturday

8/15/2026

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In Pairs,

20 Minute AMRAP:

30 Push Jerks (115/75lb)

20 Synchronized V-Ups

10 Bar Muscle Ups

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Sunday

8/16/2026

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광복절 대체공휴일로 휴관합니다. 

​하루만 쉬어갈게요~

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