08.14.2025

Shown Below is our CrossFit class programming.

To view our Fortitude Fitness Boot Camp & Untamed Sport programming, use the SugarWOD app!

Search for “CrossFit Untamed" and our passcode is "wildones".

SKILL

LEVEL UP GYMNASTICS - WEEK 3

PART 1 | ALL LEVEL

EVERY 1:00 X 3 SETS

1 Jump to Hollow

1 Kip Lever

Rest 10s

1 Jumping bar Muscle up

PART 2 | RX

EMOM X 10

1 Jump to Hollow + 1-3 Bar Muscle Up

OPTION I

Assisted Bar Muscle Up

Banded Muscle Ups

OPTION II

EVERY 3 MIN X 3 SUPERSETS

1-5 Strict Pull-Ups

Rest 30s

5-10 TEMPO Ring Rows

(2020)

TEMPO =

2s = negative

0s = pause in bottom

2s = pull

0s = pause at the top


SCALING OPTION

Banded Strict Pull-Ups

WOD

3 SETS | FOR MAX REPS

2 MIN ON : 2 MIN OFF

X Deadlifts

X Hang Power Cleans

X Front Squats

*IN REMAINDER MAX

MAX Bike Erg

SET 1 | 12 Reps

SET 2 | 10 Reps

SET 3 | 8 Reps

RX+ | 135/95

RX | 115/80

INT | 95/65