WOD – Thu, Apr 24

STRENGTH

Romanian Deadlift (RDL) (The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 9/10 effort which you’ll hold across for all four sets)

CONDITIONING

“If Only I” (Time)

21-18-15-12-9-6-3 Pull Ups
300 […]

Mel2025-04-23T18:00:00-04:00

WOD – Wed, Apr 23

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 9/10 effort (could do 1 more reps at this weight) or 90% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

CONDITIONING

“Same Same” […]

Mel2025-04-22T18:00:00-04:00

EVENT: 2025 Internal Team Throwdown

Saturday May 10th
8:30a-10a
Social/Potluck to follow
RSVP at the front desk!

Mel2025-05-19T10:11:06-04:00

WOD – Tue, Apr 22

CONDITIONING

“Thx Ibex” (Time)

10 Rounds
15 Wall Balls
5 Hang Power Cleans

MCx: 20/14, 185/135
MAx: 14/10, 125/85
MVx: 10 wall balls 10/6, 95/65

GOALS + GUIDANCE: How long can you do both movements unbroken?! Let’s find out! Keep the wall balls unbroken (:30-:45) at least through the fifth round. Use the transition to the barbell (around […]

Mel2025-04-21T18:00:00-04:00

WOD – Mon, Apr 21

ENDURANCE

“Boston Strong” (AMRAP – Rounds and Reps)

AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Hand-Release Push Ups

MCx: 315/225

MAx: 225/155, 6 attempts, knee push ups
MVx: 155/105, 30 singles, knee push ups with abmat

GOALS + GUIDANCE: Choose a weight for the deadlifts that is HEAVY, however you can do four reps unbroken for the […]

Mel2025-04-20T18:00:00-04:00

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