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WOD – Fri, Jul 18

WOD – Fri, Jul 18

STRENGTH
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 7/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not alternate legs.))

INTERVALS
“Never Ever” (Time)

5 Rounds
15 Eye-Height KB Swings
10 Box Jumps
Rest […]

2025-07-17T18:00:00-04:00
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WOD – Thu, Jul 17

WOD – Thu, Jul 17

ENDURANCE
“Wild Thing” (Time)

With a Partner
5 Rounds:
500/400 Meter Row
400 Meter Run

MAx: 375/300m row, 300m run

GOALS + GUIDANCE: These intervals are all out as there is a rest built in! One partner will complete the 500/400 meter row (2 minutes or less) AND the 400 meter run (2 minutes), before partner two […]

2025-07-16T18:00:00-04:00
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WOD – Wed, Jul 16

WOD – Wed, Jul 16

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70%, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

CONDITIONING
2025-07-15T18:00:00-04:00
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WOD – Tue, Jul 15

WOD – Tue, Jul 15

STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 8/10 effort or 80% of your 1 rep. The weight should feel like you could do another two reps. Maintain the same weight for the remaining sets.)

CONDITIONING
Bodybuilding (Checkmark)

4 Rounds for Quality
5 Chin Ups
10 […]

2025-07-14T18:00:00-04:00
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WOD – Mon, Jul 14

WOD – Mon, Jul 14

ENDURANCE
“In Between” (AMRAP – Rounds and Reps)

AMRAP 25
6/6 DB Hang Snatch
12 DB Goblet Lunges
18/15 Cal Bike
24 Sit Ups

MCx: 50/35
MAx: 35/20, 15/12 cals
MVx: 25/15, goblet squats or no weight lunges, 12/9 cals

GOALS + GUIDANCE: Find a steady and consistent pace for 25 minutes, and hold onto it! Choose a dumbbell weight […]

2025-07-13T18:00:00-04:00
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