WOD - Thu, May 28Intent Today’s focus is building the back squat. Load the barbell with intention and let strength be the priority for the day. Athletes should start at…
coachMay 23, 2026
WOD WOD, April 16, 2022
SaturdayNo 9a WOD this upcoming EASTER Sunday.Warm-upRun/bike/row 4 mins General Stretches - Cossack stretch - Lunge w/twist - Spyder crawl…
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WOD - Wed, May 27Intent Today’s workout is a long chipper designed to challenge both your engine and local muscle endurance. Pace and movement selection will matter. Athletes who are…
coachMay 22, 2026
WOD - Tue, May 26Intent After hitting nearly every major muscle group hard yesterday, today is about training smart while still bringing intensity. The goal is to recover enough between…
coachMay 21, 2026
WOD - Mon, May 25Intent In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer,…
coachMay 20, 2026
WOD - Sat, May 23Warm up Coach's choiceMetcon (AMRAP - Rounds and Reps)5 Rounds:Strongman 5x1 Minute Stations 1- Atlast Stone Carry 80ft. (AHAFA)2- Ski Erg 12/10 Cals3- Sled Pull -once…
coachMay 18, 2026
WOD - Fri, May 22Intent Today we’re building to a heavy triple back squat. The goal is to push yourself, but not to fail lifts. Be smart with your jumps,…
coachMay 16, 2026
WOD - Thu, May 21Intent Today’s AMRAP is designed to keep you moving steadily for all 14 minutes. The goal is smooth, sustainable movement rather than getting stuck staring at…
coachMay 16, 2026
WOD - Wed, May 20Intent Today’s workout is inspired by the hero workout “Amanda.” Traditionally, Amanda combines ring muscle-ups and squat snatches, but today we’ll swap the rings for the…
coachMay 16, 2026