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Workout of the Day (WOD) & News

WOD – Sat, May 24

WOD – Sat, May 24

ENDURANCE
“Farmer Refuted” (Time)

800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar

MCx: 20/14
MAx: 14/10, knee or pike ups
MVx: 600-400-200-100m, 18-15-12-9 reps, 10/6, leg lift or v-ups

GOALS + GUIDANCE: Run the 800 […]

2025-05-23T18:00:00-04:00
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WOD – Fri, May 23

WOD – Fri, May 23

STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 70% which you’ll hold across for all four sets)

INTERVALS
“What Was That” (Checkmark)

5 x […]

2025-05-22T18:00:00-04:00
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WOD – Thu, May 22

WOD – Thu, May 22

STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

CONDITIONING
“Hey Driver” (AMRAP – Rounds and Reps)

AMRAP 10
Up Ladder […]

2025-05-21T18:00:00-04:00
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WOD – Wed, May 21

WOD – Wed, May 21

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort ,or 60% of your 1 rep max. Stay at the same weight across all four sets.)

CONDITIONING
“On Sum” (Time)

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Jump Overs, 20″

MCx: 115/75
MAx: 75/55, step […]

2025-05-20T18:00:00-04:00
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WOD – Tue, May 20

WOD – Tue, May 20

ENDURANCE
“Thx Wanderlust 2.0” (Time)

With a Partner
150 Cal Bike
150 Deadlifts
150 Push Press
150 Cal Row

MCx: 115/75
MAx: 125 reps, 95/65
MVx: 100 reps, 75/55

GOALS + GUIDANCE: Lean on your buddy! When you start to slow down, tap out, rest, and recover while your partner crushes it for a bit, then switch back! For the […]

2025-05-19T18:00:00-04:00
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