WOD - Sun, Oct 15Warm up 3:00 Bike or RowDynamic Flow stretch Coaches Choice20 Rep Back Squat BW or Heavier (Checkmark)10 minutes to complete 20 rep BSAthletes choice on weight101523…
coachOctober 14, 2023
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, Oct 14IntentToday we open with a favorite strength movement, the bench press. Go heavy and go hard out the gate today. On these days the goal is…
coachOctober 13, 2023
WOD - Fri, Oct 13IntentToday we build unilateral strength in our legs to start! Be aware that we want to load the body and challenge it for these lunges, but…
coachOctober 12, 2023
WOD - Thu, Oct 12Intent Yesterday was a bruiser, today we save the legs and attack the upper body. This is a long chipper that will have many limitations for…
coachOctober 11, 2023
WOD - Wed, Oct 11IntentToday is a day! Many weeks include a day that is more pacing based or lower overall on the intensity side, but not today. For variance…
coachOctober 10, 2023
WOD - Tue, Oct 10IntentHeavy core work and heavy breathing! It isn’t often we all get to play on the GHD’s and so today we get to. The goal is…
coachOctober 9, 2023
WOD - Mon, Oct 9IntenteToday we go old school to start the week. We open with strength work where the focus is to simply build to a heavy set of…
coachOctober 8, 2023
WOD - Sun, Oct 8Warm up 1 set::30 jumping jacks10 med-ball good mornings10 med-ball front squats10 med-ball shoulder presses1 set::30 up-downs10 med-ball bent over rows10 med ball push presses to…
coachOctober 7, 2023