Workout Of The Day

  • 182302

    WOD 

    18.1 

    20min AMRAP 

    8 Toes to Bar 

    10 dumbbell Hang Clean & Jerk 

    14/12 cal row 

    RX 50/35 dumbbell 

    Scaled hanging knee lifts 35/20 dumbbell 

    Masters 35/20 dumbbell 

    Scaled master sit ups 20/10 dumbbell 

    Teenagers 35/20 dumbbell 

    Scaled teens hanging knee lifts 20/10 dumbbell 

  • 182202

    Mobility 

    20min 

    WOD

    2 Rounds 

    400m run 

    1000m row 

    90’ waiter walk 53/35 

    45’ left arm 

    45’ right arm 

  • 182102

    Skill 

    Toes to bar

    5min EMOM 

    5 Toes to Bar 

    WOD

    3 Rounds 1min rest after each round 

    10 cal bike 

    10 Toes to Bar 

    10 Box Jump 

    1min rest 

  • 182002

    Strength 

    Speed Bench 

    7x3 @65%

    WOD

    Buy in 

    57 Burpees 

    2 Rounds 

    17 cal row 

    30 sit ups 

    31 Russian KB Swings 

  • 181902

    Class times 

    8:30am 

    12:00 pm 

    1-4pm open gym 

    4:00pm 

    Presidents’ Day 

    The election (workout) will be announced when you get there


  • 181902

    Monday class times 

    8:30am 

    12:00pm 

    1-4 open gym 

    4:00pm 


  • 181602

    WOD

    17.5 

    10 Rounds 

    35 Double Unders 

    9 Thrusters 95/65


    Scaled

    35 single Unders 

    9 Thrusters 65/45

  • 181502

    Strength 

    8x1 Deadlift @80%

    WOD

    21-15-9

    Deadlift 185/135 

    Ring dips 

  • 181402

    Partner workout!! ❤️ 

    Break up 

    14min AMRAP 

    8 med ball Sit Ups 

    45' wheel barrow carry EA. 

    45' sled pull with partner on sled 

    8 Burpee over partner 

    Rest 2min 

    Make up 

    14min AMRAP 

    8 push up clap hands 

    8 alt. Box step ups 

    8 synchro Air squats 

    400m run holding a jump rope 

    😘

  • 181302

    Strength/Skill 


    35 strict pull ups 

    WOD 

    10min AMRAP 

    10 Chest to bar 

    15 Push press 95/65 

    30 Double under 

    Then 

    500m row sprint 

RSS Feed