WOD - Fri, May 30Intent Now we hinge! Posterior chain on display. Heavier deadlifts and burpee variations make for a classic CrossFit couplet. Grip and lungs will burn. But what…
coachMay 29, 2025
WOD WOD, April 18, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
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WOD - Thu, May 29Intent Skill returns! We reintroduce rig-based work with toes-to-bar, plus light Olympic lifting. This day is about mechanics—not max effort. Learn first, train second, adaptation follows.…
coachMay 28, 2025
WOD - Wed, May 28Intent Controlled upper-body strength focus. No hanging yet—but we’re getting back to building pressing and horizontal pulling volume. Expect athletes to feel this in their chest…
coachMay 27, 2025
WOD - Tue, May 27Intent After Murph, we shift to a simple monostructural test of resilience with no squatting or pulling. Let athletes move at a recovery pace while flushing…
coachMay 26, 2025
WOD - Mon, May 26Intent Today we honor Lt. Michael P. Murphy and all who have made the ultimate sacrifice. This workout is not just about physicality—it's about grit, perseverance,…
coachMay 25, 2025
WOD - Sun, May 25SPECIFIC WARMUP Coaches Choice prime for wodMetcon6 rounds of EMOM12 Medball Tossing Situps 14/10 10/812 Curtsey Box step ups (6 each side) 24/20 20/16 (DBs athletes…
coachMay 24, 2025
WOD - Sat, May 24Intent Partner Workout: Shared effort and moderate volume. Partner fun + high output intervals.Warm-Up (Checkmark)(0:00–10:00) 10 Walking lunge10 Box step up5-10 Box jump over/ step down10…
coachMay 23, 2025
WOD - Fri, May 23Intent Heavy hinge with deadlifts and powerful barbell cycling under fatigue. 3:00 never felt so long…that’s what you’ll think. The magic of this stimulus is both…
coachMay 22, 2025