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Workout of the Day (WOD) & News

WOD – Wed, Feb 12 Bench + “Young + Foolish”

STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 7.5/10 effort (could do 2 more reps at this weight) or 75% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

INTERVALS
“Young + Foolish” (Checkmark)

4 x 2:00 on/1:00 off
200 […]

2025-02-11T19:00:05-05:00
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WOD – Tue, Feb 11 “Gatlauk”

CONDITIONING
“Gatlauk” (AMRAP – Rounds and Reps)

“Gatlauk”
AMRAP 15
20 Wall Balls
15 Box Jumps
10 DB Snatch

MCx: 20/14, 24/20, 50/35
MAx: 14/10, 24″ step ups, 35/20
MVx: 10/6, 20″ step ups, 25/15

GOALS + GUIDANCE: Find a steady pace and hold onto it for all fifteen minutes! Do the wall balls unbroken for as long as possible, then maybe break them into 12/8 reps. […]

2025-02-10T19:00:06-05:00
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WOD – Mon, Feb 10 Front Squat + Weekend Challenge

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort ,or 75% of your 1 rep max, which should feel like you could sneak out 2 more reps. Stay at the same weight across all four sets. )

CONDITIONING
Weekend Challenge (AMRAP – Rounds and Reps)

AMRAP […]

2025-02-10T01:00:06-05:00
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WOD – Sun, Feb 9 “Your Mom 2.0”

ENDURANCE
“Your Mom 2.0” (AMRAP – Rounds and Reps)

AMRAP 25
500/400 Meter Row
50 Sit Ups
50 Lunges

MVx: 375/300m, 30 sit ups, 30 lunges or squats

GOALS + GUIDANCE: Push your pace on the rower to complete the designated meters in two minutes or less. Find a moderately fast pace on the sit ups, where you can recover but also continue to […]

2025-02-08T19:00:04-05:00
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