WOD - Tue, Nov 4STRENGTHSumo 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 [...]

WOD - Mon, Nov 3ENDURANCE"Look at You" (Time)5 Rounds15/12 Cal Bike10 Jerks50 Double Unders15 Russian KB Swings MCx: 165/115, 70/53MAx: 12/9 cals, 125/85,15 attempts, 53/35MVx: 9/6 cals, 95/65, 60 singles, 35/26 GOALS + GUIDANCE: Complete [...]

11.03-11.09.2025

WOD - Sun, Nov 2ENDURANCE"The Set Up - Kinda" (Time)4 Rounds20 Dumbbell Snatches20′ Overhead Walking Lunge20 Dumbbell Step Ups, 20″20 Single-Leg V-Ups MCx: 50/35MAx; 35/20MVx: 25/15, front rack lunges, 1-leg tuck ups GOALS + GUIDANCE: [...]

WOD - Sat, Nov 1 - THROWDOWN: No Classes Today!

WOD - Fri, Oct 31CONDITIONING"Steakums" (Checkmark)5x on the 6 minute400 Meter Run500 Meter Row1 Round of “DT” MCx: 155/105MAx: 300m run, 400m row, 125/85MVx: 200m run, 300m row, 75/55 (9-6-3 reps) GOALS + GUIDANCE: On [...]

WOD - Thu, Oct 30STRENGTHBulgarian Split Squats (Weight)3 x 8/8, build GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 8 reps on one leg, then 8 reps on the other. Take [...]

WOD - Wed, Oct 29STRENGTHSingle Arm Bench Press (Weight)3 x 8/8, build*half body off of bench GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do [...]

WOD - Tue, Oct 28STRENGTHDB Kickstand RDLs (Weight)3 x 8/8, build GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back [...]

WOD - Mon, Oct 27ENDURANCE"Jack" (AMRAP - Rounds and Reps)AMRAP 2010 Push Press10 KB Swings10 Box Jumps MCx: 115/75, 53/35, 24/20MAx: 75/55, 35/26, step 24"MVx: 55/35, 26/18, step 20" GOALS + GUIDANCE: Light weights + [...]