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Workout of the Day (WOD) & News

WOD – Wed, Aug 6

WOD – Wed, Aug 6

STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 8.5/10 effort or 85% of your 1 rep. The weight should feel like you could do another rep or so. Maintain the same weight for the remaining sets.)

CONDITIONING
“Pump The Brakes” (Time)

50-40-30-20-10
DB Step […]

2025-08-05T18:00:00-04:00
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WOD – Tue, Aug 5

WOD – Tue, Aug 5

INTERVALS
“Say You’re Mine” (Checkmark)

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

MAx: 15 attempts, 13/10 cals, 150m run
MVx: 60 singles, 11/8 cals, 100m run

GOALS + GUIDANCE: CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 […]

2025-08-04T18:00:00-04:00
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WOD – Mon, Aug 4

WOD – Mon, Aug 4

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort or 75%, 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
2025-08-03T18:00:00-04:00
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WOD – Sun, Aug 3

WOD – Sun, Aug 3

ENDURANCE
“Do It Again” (Time)

2 Rounds
1k/800 Meter Row
48/40 Cal Bike
200 Meter Lunge
1k/800 Meter Row
48/40 Cal BIke
200 Meter Farmer’s Carry

MCx: 53/35
MAx: 800/600m, 43/35 cals, 150m, 35/26
MVx: 600/400m, 38/30 cals, 100m, 26/18

GOALS + GUIDANCE: This one will test your endurance, grip and grit! Start with a steady, sustainable pace on the row and […]

2025-08-02T18:00:00-04:00
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