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Workout of the Day (WOD) & News

WOD – Thu, May 15

WOD – Thu, May 15

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 70% of your 1 rep max, 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
2025-05-14T18:00:00-04:00
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WOD – Wed, May 14

WOD – Wed, May 14

ENDURANCE
“Less Dignified…ish” (Time)

4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters […]

2025-05-13T18:00:00-04:00
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WOD – Tue, May 13

WOD – Tue, May 13

STRENGTH
Back Squat (GOALS + GUIDANCE: Coaches will help you build to 70% (which will be 5-10 pounds heavier than the last start of our lifting cycle) which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

INTERVALS
2025-05-12T18:00:00-04:00
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WOD – Mon, May 12

WOD – Mon, May 12

CONDITIONING
“Cupid’s Classic” (AMRAP – Rounds and Reps)

with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders

MCx: 50/35
MAx: 35/20, knee or pike ups, 8 attempts
MVx: 25/15, v-up or leg lift, 30 singles

GOALS + GUIDANCE: For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at […]

2025-05-11T18:00:00-04:00
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