WOD – Fri, Nov 7

STRENGTH

Back Squat (GOALS + GUIDANCE: Start your first working set of squats at 70% and build for the remaining two sets. Record your heaviest weight.)

CONDITIONING

“Think Later” (Time)

8 Rounds
3 Strict Pull Ups
6 KB Deadlifts

MCx: 70/53

MAx: band, 53/35

MVx: 6 ring rows, 35/26

[…]

Mel2025-11-06T18:00:00-05:00

Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 70% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS

“No Problem” (Checkmark)

EMOM 15

1 […]

Mel2025-11-05T18:00:00-05:00

WOD – Wed, Nov 5

INTERVALS

“Cover Shot” (Checkmark)

5 Rounds on the 5 Minute
18/15 Calorie Row
10 Front Squats
18/15 Calorie Row
20 Wall Balls

MCx: 155/105, 20/14

MAx: 15/12 cals, 115/75, 14/10

MVx: 12/9 cals, 95/65, 10 wall balls at 10/6

GOALS + GUIDANCE: On the minute work, means MOVE QUICKLY! Both cal rows will take :60-:75 to complete. Choose a weight […]

Mel2025-11-04T18:00:00-05:00

WOD – Tue, Nov 4

STRENGTH

Sumo Deadlift (GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 10 at 70% of your 1 rep max, and build in weight for the remaining two sets. )

Mel2025-11-03T18:00:00-05:00

WOD – Mon, Nov 3

ENDURANCE

“Look at You” (Time)

5 Rounds
15/12 Cal Bike
10 Jerks
50 Double Unders
15 Russian KB Swings

MCx: 165/115, 70/53

MAx: 12/9 cals, 125/85,15 attempts, 53/35

MVx: 9/6 cals, 95/65, 60 singles, 35/26

GOALS + GUIDANCE: Complete the calorie bike in :60 or less. Choose a weight for the jerks you can do unbroken for round one, and […]

Mel2025-11-02T18:00:00-05:00

Workout of the Day (WOD) & News

WOD – Fri, Nov 7

WOD – Thu, Nov 6

WOD – Wed, Nov 5

WOD – Tue, Nov 4

WOD – Mon, Nov 3

Wodify Info

Class Schedule & RSVP

Run/Bike/Row/Ski Conversions

Lift and 1RM Calculator

Home & Travel WODs

Box Life

Member Bylaws