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WOD – Fri, Jun 13

WOD – Fri, Jun 13

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 75% which you’ll hold across for all four sets)
“Pump Sesh” (Checkmark)

AMRAP 15
10 Barbell Curls
10 DB Skull Crushers
20 DB Step Ups
20 DB […]

2025-06-12T18:00:00-04:00
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WOD – Thu, Jun 12

WOD – Thu, Jun 12

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 6.5/10 effort or 60% of your 1 rep max. Stay at the same weight across all four sets.)

INTERVALS
“Me N Go” (AMRAP – Reps)

5 x :90 on/:30 off
15/12 Calorie Bike
Max […]

2025-06-11T18:00:00-04:00
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WOD – Wed, Jun 11

WOD – Wed, Jun 11

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

INTERVALS
“Partner Row Sprints” (Time)

With a buddy
10 x 250/200 Meters
[…]

2025-06-10T18:00:00-04:00
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WOD – Tue, Jun 10

WOD – Tue, Jun 10

CONDITIONING
“Thx CF” (Time)

5 Rounds
12 Pull Ups
12 Wall Balls
12 Box Jumps

MCx: 20/14, 24/20″
MAx: 6 pull ups (band), 14/10, step up 24″
MVx: ring rows, 10/6, step 20″

GOALS + GUIDANCE: This workout is going to be fast paced and taxing on both grip and lungs. The goal is to maintain a consistent pace […]

2025-06-09T18:00:00-04:00
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