Jewel City Crossfit

Labor Day Monday, limited schedule!

Monday 9/7/26—10am Class Only!

AMRAP4 x 8 w/1:00 Rest

First/Fifth–
-8/6 Cal Row
-8 Burpee over Rower
Second/Sixth–
-8 Slam Ball (30/20)
-8 SB Sit-up
Third/Seventh–
-8 Alt Off-set Push-up
-8 OH Plate Lunge (45/25)
Fourth/Eighth–
-8 V-up
-8 Plank Toe Touch (2ct)

Tuesday 9/8/26

A) 3:30 x 5–SQUAT
Rd 1+2– 75% x 6
Rd 3+4– 75% x 5
Round 5– 55% x 10
*All rounds, KB Windmill x 5/5

B) For Time—15:00 Cap
-50 Suitcase Step-up (24/20”, 24/16k)
-50 Explosive Step-up
-50 Step-up

Wednesday 9/9/26

A) 2:00 x 10–PRESS
Rd 1+3– 70% x 7
Rd 5+7– 65% x 8
Rd 9– 65% to failure
*All even rounds, Tempo Band Low Row x 8

B) For Time—15:00 Cap
100 Press Reps
-Bench in Part A? Strict Press @ 45/35% BW
-Overhead in A? Bench Press @ 60/40% BW
*Every break, 20 Double Unders

A September THANK YOU to our Service Members, Teachers, Nurses, and other Community Heroes! $50 off your first month with $0 enrollment fees. DM/Text for info!

One month from today! Space is limited, link in bio

Thursday 8/27/26

A) AMRAP6
-Incline Bench Press (115/65)
B) 1:30 x 4
-Side Plank x :30/:30
C) AMRAP6
-T2B
D) 1:30 x 4
-Plank KB Drag Through x 20
E) AMRAP6
-Double Squat Wall Ball (20/14)
*2:00 rest between each station

Friday 8/28/26

A) 3:00 x 7–PULL TEST
1- 50% 1RM x 5
2- 60% x 4
3- 70% x 3
4- 80% x 2
5- 90% x 1
6+7– Max Attempts

B) For Time—14:00 Cap
*Pick Your Poison*
1- 120/100 Cal Bike
2- 120/100 Cal Row
3- 100 Burpees
4- 1 Mile Run

Saturday 8/29/26

For Time—40:00 Cap
4 Rounds
-12 Box Jump (24/20”)
-12 S.A. Strict Press (20/12k)
-12 KB Sn**ch
-12 Mt. Climbers
4 Rounds
-12 Explosive Step-ups
-12 S.A. Push Press
-12 DLHP
-12 Bike Tuck
4 Rounds
-12 Step-ups
-12 HR Push-up
-12 KBS
-12 X-body Mt. Climbers (2ct)

WE’RE NOT HERE TO MAKE FRIENDS! If it happens as a byproduct of community events and outstanding vibes? So be it. NERF NOIGHT!

Monday 8/17/26

A) 18:00
1- Perform one max effort set of Push-ups
*2:00 Rest*
2- AMRAP Push-ups for two minutes (yes you’re allowed to rest)
*2:00 Rest*
3- Add Max Set and AMRAP together, then repeat that number in as few sets as possible, resting 1:00 between sets

B) For Time—18:00 Cap
20/20, 18/20, 16/20…2/20
-Back Squat (Rx 135/95, Rx+ 185/125)
-Double Unders
*Partners split squat reps evenly, both perform full DU reps throughout

Tuesday 8/18/26

A) 2:30 x 4
-Strict Pull-up x 6-10
-Hang Wiper x 8-12
B) 2:30 x 4
-Barbell Curl x 6-10
-Barbell Roll-out x 8-12
C) 2:30 x 4
-Barbell Upright Row x 6-10
-GHD Back Ext. x 8-12
D) 8RFT—10:00 Cap
-6 Hang KB Sn**ch (20/12)
-8 S.A. KBS
-10 KB Half Twist
*switch sides each round

Wednesday 8/19/26

A) 2:30 x 6
-1 Power Clean
-1 Hang Power Clean
-1 Hang Squat Clean

B) 1:00on/1:00off x 6–Reps
-Burpee Box Jump-Over (24/20”)

This one ranked on a “Top 10 Deals in the World” list I just saw. Wow, should probably take advantage. (Link in bio)

Sign up link ⬇️⬇️⬇️
https://legitfit.com/p/event/6a6d0524fc5733513167bbee

Stupidity aside for once, yesterday we were fortunate enough to host the first meeting of The Burbank Band of Brothers. Our very own Preston Joseph put this group together for young men to have a safe support system to continue their development into empathetic and emotionally mature adults. These teens could not have impressed us more and we’re proud to have played one small part in their journey. As we have no kids ourselves, we now expect these guys to take care of us when we’re old(er). No pressure, guys.

Monday 8/10/26

A) 2:00 x 10
1- Front Squat x 5
2- Barbell Sit-up x 10

B) AMRAP12
-2 Box Jump (24/20”)
-2 Pull-up
*add 2 reps each move each round

Tuesday 8/11/26

EMOM40
1- DB Incline Curl x 6-10
2- DB Hammer Curl x 6-10
3- Oblique V-up x 6-10
4- Rest
5- KB Upright Row x 6-10
6- KB Front Raise x 6-10
7- Heavy KB Twist x 6-10 (2ct)
8- Rest

Wednesday 8/12/26

Part 1-A—AMRAP10
-Bench Press (135/75)

Part 1-B—For Time
-800m Run
*Take time in seconds and subtract bench reps for score