WOD - Fri, Nov 21Intent (0-5)Today is a single modality day focused around conditioning and skills. We want to find our threshold for rowing paces today that is hard, but…
coachNovember 20, 2025
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 - Thu, Nov 20Intent (0-5)Today we really attack the midline and hips. The spine will do much work, but most of the work it is doing should be to…
coachNovember 19, 2025
WOD - Wed, Nov 19Intent (0-5)Today we run, squat and pull up. The goal is to scale to a load that allows you to push for 20 unbroken squats, and…
coachNovember 18, 2025
WOD - Tue, Nov 18Intent (0-5)Today we go heavy with variety. We want to push up our strength numbers today, so that means all of our sets must be working…
coachNovember 17, 2025
WOD - Mon, Nov 17Intent (0-5)We kick off the week by touching a heavy pull from the floor! This is not a heavy day or even meant to be a…
coachNovember 16, 2025
WOD - Sun, Nov 16Filthy Fifty (Time)For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball…
coachNovember 15, 2025
WOD - Sat, Nov 15Intent (0-5)Today we partner up for fixed “you go, I go” 10 rounder! We are utilizing DB’s and floor space to get a lot of work…
coachNovember 14, 2025
WOD - Fri, Nov 14Intent (0-5)After not taking anything overhead yesterday with load or hanging from the rig, today we do both. The legs may still feel a bit sluggish,…
coachNovember 13, 2025