WOD - Sat, Jun 6Warm up Coach's choiceHolleyman (Time ↓ Shorter is Better)30 rounds for time of:5 wall-ball shots3 handstand push-ups1 power cleanF: 14-lb medicine ball to 9 feet, 155-lb…
coachJune 1, 2026
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
Read More
WOD - Fri, Jun 5Intent Today features a few non-traditional gym movements that will challenge coordination, grip stamina, and muscular endurance. The hanging hip taps will test your ability to…
coachMay 30, 2026
WOD - Thu, Jun 4Intent Today is all about grip, muscular endurance, and hanging on to your dumbbells. The goal is to pick up the DBs and avoid setting them…
coachMay 30, 2026
WOD - Wed, Jun 3Intent Today is all about engine work—no barbells, no gymnastics, just heavy breathing and plenty of rounds. This workout is inspired by the classic CrossFit benchmark…
coachMay 30, 2026
WOD - Tue, Jun 2Intent Today we’re tackling a couple of classic CrossFit benchmark-style workouts—favorites for some and a test of grit for others. The goal is to move well,…
coachMay 30, 2026
WOD - Mon, Jun 1Intent Today we’re focusing on speed-strength with the back squat. Speed matters when it comes to building strength, and one way to get stronger is by…
coachMay 30, 2026
WOD - Sat, May 30Metcon (Time)For today’s workout be sure to scale properly as needed to allow for consistent movement throughout these couplets. The deadlift should be at a weight…
coachMay 25, 2026
WOD - Fri, May 29Intent Today begins with a solid primer lifting session designed to prepare you for the barbell work in the AMRAP. The goal is to gradually build…
coachMay 24, 2026