WOD – Tue, Jul 8
WOD - Tue, Jul 8CONDITIONING"Third Stop" (Time)4 Rounds24/20 Cal Bike12 Shoulder to Overhead24 Box Jumps MCx: 135/95, 24"MAx: 20/16 cals, 115/75, 20"MVx: 16/12 cals, 75/55, step ups 24/20 GOALS + GUIDANCE: Push your pace on [...]
WOD – Mon, Jul 7
WOD - Mon, Jul 7ENDURANCE"Red Solo" (Time)4 Rounds50 Sit Ups25/20 Cal Row5 Wall Walks MAx: 21/18 cals, mod wwMVx: 35 sit ups, 18/15 cals, 3 inchworms or 20 plank taps GOALS + GUIDANCE: Start each [...]
Workout Sneak Peek
07.07-07.13.2025
WOD – Sun, Jul 6
WOD - Sun, Jul 6INTERVALS"Olympian" (Checkmark)5 x AMRAP 4400 Meter Run20 DB SnatchPlankRest 1 Minute MCx: 50/35MAx: 300m, 35/20MVx: 200m, 16 db snatch 25/15, plank GOALS + GUIDANCE: Run the 400 meters in two minutes [...]
WOD – Sat, Jul 5
WOD - Sat, Jul 5ENDURANCE"Vagabond" (AMRAP - Rounds and Reps)AMRAP 2050 Double Unders10 Burpees10 Toes to Bar10 Eye-Height KB Swings MCx: 70/53MAx: 15 attempts, knee or pike ups, 53/35MVx: 50 singles, in+outs, v-up or leg [...]
WOD – Fri, Jul 4 Happy 4th! – no classes
WOD - Fri, Jul 4 Happy 4th! - no classes
Workout Sneak Peek
07.20-07.27.2025
WOD – Thu, Jul 3
WOD - Thu, Jul 3ENDURANCERed, White + Blue" (Time)1776 Meter RunThen7 Rounds4 Weighted Strict Pull Ups20 Lunges25 Sit Ups MAx: no weightMVx: banded strict pull ups (or 8 ring rows), 15 squats, 15 sit ups [...]
WOD – Wed, Jul 2
WOD - Wed, Jul 2STRENGTHBench Press (GOALS + GUIDANCE: Build to a 8/10 effort or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have [...]
WOD – Tue, Jul 1
WOD - Tue, Jul 1STRENGTHFront Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70% of your 1 rep max. Stay at the same weight across all four sets.)INTERVALS"Glitch" (Checkmark)EMOM [...]