WOD BLOG

Our WOD and community news will be updated regularly on our blog.

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  • * SPECIAL EVENT! – TURKEY DAY WOD – 11/23/17

    Staying In Town 11/23? We’ll be here serving up a 3 Course Workout of the Day. We will ONLY be having 10am class. Potluck after the WOD. Bring something yummy to share. A great way to get ready for all the amazing food we’ll be having later. SaveSave

  • WORKOUT OF THE DAY – MONDAY 11/13/17 *B-WOD

    PRESS PROGRESSION (12MIN) STRICT PRESS: 2X5 PUSH PRESS: 2X3 PUSH JERK: 1,1… AMRAP 12MIN 400M RUN 11- PUSH PRESS RX (95/65) S (75/45) 13- CHEST TO BAR PULL UPS 27- RUSSIAN TWIST  

  • WORKOUT OF THE DAY – FRIDAY 11/10/17 

    HAPPY VETERANS DAY 500M ROW AMRAP (5MIN.) 5- HANG SQ SNATCH RX(95/65) S(75/45) 10- BAR FACING BURPEES AMRAP (5MIN.) 5- POWER CLEANS RX(135/95) S(95/65) 10- PULL UPS AMRAP (5MIN.) 10- BOX JUMP OVERS RX(24”/20) S(20/16) 25- WALL BALLS RX(20/14) S(14/10) REST 2MIN. BETWEEN AMRAP      

  • WORKOUT OF THE DAY – THURSDAY 11/9/17    

    SPEED DRILLS SQUAT CLEAN: 5-5-3-3-1-1 EMOM 10MIN: 2- SQUAT CLEAN @ 75% OF HEAVIEST LOAD TABATA: AB MATS PLANK V-UPS HOLLOW HOLD     SaveSave

  • WORKOUT OF THE DAY – WEDNESDAY 11/8/17    

    500M ROW BACK SQUAT: 5-3-3-1-1… DOWN TO 80% OF HEAVIEST LOAD 3-3-3 AMRAP 15MIN: 30- DOUBLE UNDERS OR 90- SINGLES 10/10- DUMBELL LUNGES 10- BURPEES

  • WORKOUT OF THE DAY – TUESDAY 11/7/17    

    400M RUN DEADLIFT @ 90% OR 1RM 3-3-3-3-3 DB BENCH PRESS (FOLLOWING EACH DL SET) 10-8-6-8-10 3 RNDS FOR TIME: 400M RUN 15- OHS RX (95/65) S (75/45)

  • WORKOUT OF THE DAY – MONDAY 11/6/17

    400M RUN STRICT PRESS @ 80% OR 1RM 5-5-5-5 4 RNDS FOR TIME: 500M ROW 10/10- SINGLE ARM PUSH PRESS RX (50/35) S (35/20) HAPPY B-DAY JENNIE K. (27) 400M RUN  

  • WORKOUT OF THE DAY – FRIDAY 11/3

    FILTHY FIFTY FRIYAY: 50- Box Jumps 50- Jumping Pull-ups 50- KB Swings 50- Knees-to-Elbows 50- Push Press (Bar) 50- Ab Mats 50- Wall Ball 50- Burpees 50- Double-Unders  

  • WORKOUT OF THE DAY – THURSDAY 11/2

    400m Run Box Step Ups Max Load For Form 4-4-4-4-4 3 RNDS For Time: 10- Deadlifts (bodyweight) 18- Ring Dips

  • WORKOUT OF THE DAY – WEDNESDAY 11/1

    500m Row Over Head Squat: 5-5-3-3-1-1… Then 80% of Max Load Snatch Balance 3-3-3 AMRAP 12:00 3- Muscle Ups 7- KB Swings (USA) 3- Strict HSPU 7- Overhead Squats (Bar)