WOD - Fri, Feb 27STRENGTHBack Squat (Weight)EMOM 10 2 Back Squats at 50%, acrosstempo 31X1 GOALS + GUIDANCE: Tempo 31X1 means; take 3 seconds to lower to the bottom of the squat, hold it there [...]

WOD - Thu, Feb 26ENDURANCE1-time exercise (AMRAP - Rounds and Reps)AMRAP 24500/400 Meter Row200 Meter Farmer's Carry MCx: 70/53MAx: 400/350m, 53/35MVx: 375/300m, 35/26 GOALS + GUIDANCE: Complete the row in 2 minutes or less, then [...]

WOD - Wed, Feb 25INTERVALS1-time exercise (AMRAP - Reps)EMOM 12Min 1: Max Alternating Pistols Min 2: 200 Meter Run MAx: pistols to bench/ball, 150mMVx: lunges, 100m GOALS + GUIDANCE: Pistols take 2-3 seconds per rep, [...]

WOD - Tue, Feb 24INTERVALS1-time exercise (AMRAP - Reps)8 x AMRAP 2 (alternate amraps)AMRAP 2:1 Round of "DT"Max Burpee Over Bar in Remaining TimeRest 1 MinuteAMRAP 2:1 Round of "Cindy"Max Plank HoldMCx: 155/105MAx: 115/75, 5 [...]

WOD - Mon, Feb 23Schedule Alert: all classes are cancelled Monday 2/23. Stay warm, and use proper form while shoveling!STRENGTHHang Snatch (On the 2 Minute Complete a Set: 2 x 2 @ 7//10 RPE 2 [...]

02.23-03.01.2026

WOD - Sun, Feb 22INTERVALS1-time exercise (Checkmark)EMOM 201 - 5 Wall Walks2 - 200 Meter Run3 - 10 SLOW Ring Rows4 - 200 Meter Run MAx: 3 mod ww, 150mMVx: 20 plank pull thru, 100m [...]

WOD - Sat, Feb 21ENDURANCE1-time exercise (Calories)AMRAP 25With a PartnerP1: Max Calorie RowP2: 12 Front Squats10 Toes to Bar 12 Reverse Lunges 10 Burpees Over Bar GOALS + GUIDANCE: While one partner is rowing, the [...]

WOD - Fri, Feb 20INTERVALS1-time exercise (10 Rounds for reps)10 x on the 2 Minute10 Box Jumps10 DB Hang Clean+Jerk5 Strict Pull ups MCx: 24", 50/35MAx:20", 35/20, bandMVx: step 24/20, 25/15, ring rows GOALS + [...]

WOD - Thu, Feb 19STRENGTHSumo Deadlift (Weight)SUMO DEADLIFTS4 x 3, across at 80%Rest 1:30 Between SetsCONDITIONING1-time exercise (Time)5 Rounds15 Kettlebell Swing30 Sit Ups15/12 Calorie Bike MCx: 70/53MAx: 53/35, 12/9 calsMVx: 35/26, 20 sit ups, 9/6 [...]