WOD - Sat, Sep 30IntentThe best day of the week! Today we visit a popular Hero workout that plays out a perfect work to rest ratio for partner style training.…
coachSeptember 29, 2023
WOD WOD, April 25, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Crunches :10…
Read More
WOD - Fri, Sep 29IntentToday is a great combo day. We get both high levels of work capacity paired with accuracy, agility, coordination and balance. We need these skills to…
coachSeptember 28, 2023
WOD - Thu, Sep 28IntentIso metrics will be the reason some of our community can quickly go from no body weight RX’d movements to having pull ups RX’d and strict.…
coachSeptember 27, 2023
WOD - Wed, Sep 27IntentToday’s session we don’t touch a single weight! Does that mean it isn't good training? Of course not. It means that today we will push the…
coachSeptember 26, 2023
WOD - Tue, Sep 26IntentToday’s session is version of Diane, a traditional benchmark with many twists. The overall capacity demanded of the RX conditioning is high today, scaling will be…
coachSeptember 25, 2023
WOD - Mon, Sep 25IntentToday we go as heavy as possible! Use the 7 sets to build to a 3 rep max for the final 1 or 2 sets. The…
coachSeptember 24, 2023
WOD - Sun, Sep 24Warm up 2:00 Row2:00 Bike Dynamic stretchingCoaches ChoiceThen:WOD 09242023 (Time)RXFor Time of:800m Run30 rounds of4 Pistols4 Pullups800m RunINTERMEDIATEFor Time of:800m Run30 rounds of4 Pistols Progression 4 Pullups800m…
coachSeptember 23, 2023
WOD - Sat, Sep 23Intent In teams of 2, go get 300 wallballs for time! High volume, light loading squatting today! B eaware of the volume that will be accumulated.…
coachSeptember 22, 2023