WOD - Mon, Mar 2STRENGTHClean (Weight)5 x on the 2 minute:1 Power Clean1 Front Squat1 Squat Clean*build GOALS + GUIDANCE: Before starting the complex, coaches will help you build to a light weight, a moderate [...]

03.02-03.08.2026

WOD - Sun, Mar 11-time exercise (Checkmark)10 x on the 3 Minute16 DB Back Rack Lunges12 DB Russian Twists/Side8 Hand Release Push-Ups 4 Strict Pull UpsMCx: 50/35MAx: 35/20, knee hr push up, bandMVx: 25/15, reg [...]

WOD - Sat, Feb 28ENDURANCETeam WOD (Time)In Teams of 230 Rounds for Time6 Shuttle Runs10 DB Snatch4 Toes to Bar MCx: 50/35MAx: 35/20, knee or pike upMVx: 25/15, 8 leg lifts GOALS + GUIDANCE: Run [...]

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