WOD - Sun, May 12Intent Workout- Murph Prep…Cuz mama saysWarm UpCoaches ChoiceMetcon (Time)4 rounds for time40 air squats30 hand release pushups20 burpees400 m runCool Down
coachMay 11, 2024
WOD WOD, April 13, 2022
WednesdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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WOD - Sat, May 11IntentToday we are feeling the burn! At both stations we are going to accumulate lower body fatigue, the only real break for the lower body today…
coachMay 10, 2024
WOD - Fri, May 10IntentStrength work today is straight across working sets of heavy loads. The goal isn’t to build to a heavy 5, but to load up for all…
coachMay 9, 2024
WOD - Thu, May 9IntentToday is a shoulder free day! This means no hanging and no pressing. That means we turn our focus on sprint style conditioning to start the…
coachMay 8, 2024
WOD - Wed, May 8IntentStrength + Stamina is the focus for the upper body strength movement today–the bench press! Although it doesn’t come up a ton in CF style competing…
coachMay 7, 2024
WOD - Tue, May 7IntentWeak legs = weak mind. You may have heard the quote or not, but it doesn’t change that it is fact. There is another popular quote…
coachMay 6, 2024
WOD - Mon, May 6IntentStarting the week off with skills while we are fresh and focused! This time to practice and refine wherever you are with rings skills can dictate…
coachMay 5, 2024
WOD - Sun, May 5Tempo Back Squat (Weight)4x5 @20X1 tempoLift Every 2 minutes Up The Skill Ladder (Time)For Time.300/200 Single Unders150/100 Double Unders75/50 Single CrossoversAfter every set execute a 80ft…
coachMay 4, 2024