WOD - Sat, Aug 2Intent Bring your hard hat and lunch pale today! Partners alternate efforts to keep intensity high and recovery built in. Moral support will be necessary for…
coachAugust 1, 2025
WOD WOD, April 10, 2022
SundayWarm-upWarm-up2 Min Row/Bike/Erg Overall Body Stretch 2 sets: 50 jumping jacks 10 side-shuffle steps each direction 10 Samson lunges 10…
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WOD - Fri, Aug 1Intent High aerobic, low destruction, movement as recovery based session. Barbell movements should feel relatively “light”, typically resulting in full completion of reps in 2 sets…
coachJuly 31, 2025
WOD - Thu, Jul 31Intent In Honor of Sgt. Brandon MilesBadge #1685Sgt. Brandon Miles was a dedicated father, law enforcement officer, mentor, protector, and combat veteran of Operation Iraqi Freedom.…
coachJuly 30, 2025
WOD - Wed, Jul 30Intent This workout focuses on strength endurance and gymnastics skill development, combining high-rep squats with muscle-ups. It challenges athletes to pace properly and maintain form across…
coachJuly 29, 2025
WOD - Tue, Jul 29Intent This workout is designed to improve muscular endurance, power, and stamina. The kettlebell swings, burpees, and GHD sit-ups will test athletes' cardiovascular and muscular endurance,…
coachJuly 28, 2025
WOD - Sun, Jul 27Warm Up (Checkmark)1:00 Row10 Air Squats 1:00 Bike5 Inchworms1:00 Ski 6 WGS (3 ea Side)100 M Run2 RoundsEngine Flush 25 min Flow (Checkmark)Every 5 Minutes for…
coachJuly 26, 2025
WOD - Sat, Jul 26Intent Today’s workout can be broken up in any way you’d like between you and your partner for 23 minutes! This hero workout is dedicated to…
coachJuly 25, 2025