WOD - Sun, Mar 3Strength Work (Weight)E3MOM Strict Press 4x5Ideally at or above 70% of 1rmSuperset withDB Bent Over Row4x12 each armCardio and Abs (3 Rounds for reps)Every 3:00 x…
coachMarch 2, 2024
WOD WOD, April 14, 2022
ThursdayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation 2 sets: :20 double-knee tucks…
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WOD - Sat, Mar 2IntentFun, partner workout. Hopeful warm weather or tolerant weather allows for the run to take place outside! We combine simple movements that are at the heart…
coachMarch 1, 2024
WOD - Fri, Mar 1Intent24.1 Our goal today is to execute the Open as a community! Whether you are signed up for the Open or not officially (which we encourage…
coachFebruary 29, 2024
WOD - Thu, Feb 29IntentWe’ve gotten after it this week. If you have been in each day so far then today is a great day to rest or “active rest”.…
coachFebruary 28, 2024
WOD - Wed, Feb 28IntentGo heavy, sprint, then test skills. Similar to yesterday’s the high level skill comes at the end of hard work. Today we lift heavy, try to…
coachFebruary 27, 2024
WOD - Tue, Feb 27IntentToday we build into a triplet that has a unique sequence. You can do the hang snatch and box step up however you want, but you…
coachFebruary 26, 2024
WOD - Mon, Feb 26IntentToday we are getting some touches on heavy barbell cycling before we get tested this Friday with WHO KNOWS WHAT!? We have no idea what awaits…
coachFebruary 25, 2024
WOD - Sun, Feb 25Warm up Coaches Choice Metcon (3 Rounds for reps)Warm Up - Coaches Choice3 Rounds For Time of:50 Double Unders 40 Abmat Sit Ups 30 Med Ball…
coachFebruary 24, 2024