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Workout of the Day (WOD) & News

WOD – Wed, Apr 16

WOD – Wed, Apr 16

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 9/10 effort (90%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)

CONDITIONING
“Sidewalk […]
2025-04-15T18:00:00-04:00
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WOD – Tue, Apr 15

WOD – Tue, Apr 15

ENDURANCE
“Open 24.2” (AMRAP – Rounds and Reps)

AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders

MCx: 185/125
MAx: 135/95, 15 attempts
MVx: 200m, 115/75, 50 singles

GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your […]

2025-04-14T18:00:00-04:00
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WOD – Mon, Apr 14

WOD – Mon, Apr 14

STRENGTH
Back Squat (Coaches will help you build to a 9/10 effort, which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

CONDITIONING
“Revolving Door” (AMRAP – Rounds and Reps)

AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull […]

2025-04-13T18:00:00-04:00
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WOD – Sun, Apr 13

WOD – Sun, Apr 13

ENDURANCE
“Too Sweet” (AMRAP – Rounds and Reps)

AMRAP 30
40/30 Calorie Bike
30 KB Gorilla Rows
30 DB Push Ups
30 BB Curls
30 BB Landmines
30 DB Pull Thrus

MCx: 70/53 kb, 35/20 db, 45/35 bb
MAx; 35/25 cals, 53/35 kb, 25/15 db, 35/25 bb
MVx: 30/20 cals, 20 reps, 35/26 kb, 15/10 db, 25/15 bb

GOALS + GUIDANCE: Oh […]

2025-04-12T18:00:00-04:00
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