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Workout of the Day (WOD) & News

WOD – Thu, Apr 3

WOD – Thu, Apr 3

STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 8.5/10 effort which you’ll hold across for all four sets)

INTERVALS
“Good Credit” (Checkmark)

4 […]

2025-04-02T18:00:00-04:00
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WOD – Wed, Apr 2

WOD – Wed, Apr 2

ENDURANCE
“A Bar Song” (Time)

5 Rounds
400 Meter Run
10 Jerks

MCx: 185/125
MAx: 155/105
MVx; 300m, 115/75

GOALS + GUIDANCE: Run the 400 meters in about 2:00, using the last 25-50 meters to slow down and prepare for the jerks. The jerks should feel heavy! Do them in a set of 6 then 4 to start, […]

2025-04-01T18:00:00-04:00
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WOD – Tue, Apr 1

WOD – Tue, Apr 1

ENDURANCE
“Shhhh” (AMRAP – Rounds and Reps)

AMRAP 18
36 Double Unders
6 Deadlifts
9 Toes to Bar

MCx: 185/135, 225/155, 275/185
MAx: 12 attempts, knee or pike up, 155/105, 185/135, 225/155
MVx: 50 singles, v-ups, 115/75, 135/95, 115/105

GOALS + GUIDANCE: Every four rounds INCREASE WEIGHT for the deadlifts! The first four rounds will be unbroken. For the […]

2025-03-31T18:00:00-04:00
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WOD – Mon, Mar 31

WOD – Mon, Mar 31

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort ,or 85% of your 1 rep max, which should feel like you could sneak out 1 more reps. Stay at the same weight across all four sets. )

CONDITIONING
“Gimme […]
2025-03-30T18:00:00-04:00
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