WOD – Thu, Apr 17

CONDITIONING

“Most Wanted” (Time)

10 Rounds
20 Meter KB Front Rack Carry
4 Chest to Bars
6 Front Squats

MCx: 53/35, 165/115
MAx: 35/26, chin over, 115/75
MVx: 26/18, banded or 8 ring rows, 75/55

GOALS + GUIDANCE: Pick up TWO kettlebells and hold them in the front rack position as you shuffle 20 meters. The carry puts a […]

Mel2025-04-16T18:00:00-04:00

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 9/10 effort (90%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)

CONDITIONING

“Sidewalk […]

Mel2025-04-15T18:00:00-04:00

WOD – Tue, Apr 15

ENDURANCE

“Open 24.2” (AMRAP – Rounds and Reps)

AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders

MCx: 185/125
MAx: 135/95, 15 attempts
MVx: 200m, 115/75, 50 singles

GOALS + GUIDANCE: Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your […]

Mel2025-04-14T18:00:00-04:00

WOD – Mon, Apr 14

STRENGTH

Back Squat (Coaches will help you build to a 9/10 effort, which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

CONDITIONING

“Revolving Door” (AMRAP – Rounds and Reps)

AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull […]

Mel2025-04-13T18:00:00-04:00

Workout of the Day (WOD) & News

WOD – Thu, Apr 17

WOD – Wed, Apr 16

WOD – Tue, Apr 15

WOD – Mon, Apr 14

Workout Sneak Peek

Wodify Info

Class Schedule & RSVP

Run/Bike/Row/Ski Conversions

Lift and 1RM Calculator

Home & Travel WODs

Box Life

Member Bylaws