Daily WOD – Jan 13, 2022
Workout of the Day With a continuously running clock, complete the following: Minute 0-3 Max rope climbs Minute 3-6: Rest Minute 6-12 AMRAP of: 5 back squats (225/153#) 12 butterfly abmat sit ups Minute 12-15:…
Daily WOD – Jan 12, 2022
Workout of the Day “Fight Gone Bad” Wall ball (20/14# to 10/9′) Sumo deadlift high pull (75/53#) Box jump (20/16″) Push press (75/53#) Row (cal) WOD Notes: The “fight gone” scheme means you will complete…
Daily WOD – Jan 11, 2022
Workout of the Day Deadlift 5x5 (75% 1RM) Then goal setting! WOD Notes: We'll spend the last 10 to 20 minutes of each class today establishing some goals for 2022! To get you thinking about…
Teen Strength & Speed Program
We are excited to announce that our Teen Stength & Speed Program is expanding to 4 nights per week! Starting January 24, 2022, our teen athletes will have the opportunity to train with us Monday…
Daily WOD – Jan 10, 2022
Workout of the Day "Open 21.1" Complete for time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21…
Daily WOD – Jan 9, 2022
Workout of the Day Complete 5 rounds, each for time of: 7 burpee box jumps (24/20") 7 power snatches (135/93#) 7 burpee box jumps (24/20") Start a round every 5 minutes. WOD Notes: The goal…
Daily WOD – Jan 8, 2022
Workout of the Day Bench Press 5x10 (50% 1RM) Then close grip bench press 3x20 (30% 1RM)
Daily WOD – Jan 7, 2022
Workout of the Day AMRAP in 20 minutes of: 3 chin up pull overs 5 strict handstand push ups 10 pistols WOD Notes: The scale for chin up-pull overs will either be jumping chin up…
Daily WOD – Jan 6, 2022
Workout of the Day Complete an 8 round Tabata of: Air squats Russian twists (25/15#) Rest 4 minutes and then complete for time: 2000m row WOD Notes: The Tabata interval refers to completing 8 rounds…
Daily WOD – Jan 5, 2022
Workout of the Day EMOM for 20 minutes of: 1 split jerk WOD Notes: Gradually increase weight over the course of 20 minutes. You do not need to go up every minute but should shoot…