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 […]

Mel2025-05-22T18:00:00-04:00

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 […]

Mel2025-05-21T18:00:00-04:00

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 […]

Mel2025-05-20T18:00:00-04:00

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 […]

Mel2025-05-19T18:00:00-04:00

WOD – Mon, May 19

ENDURANCE

“I Got You” (Time)

10 Rounds
30 Double Unders
20 Sit Ups
10 DB Floor Press
5 Strict Pull Ups

MCx: 50/35
MAx: 10 attempts, 35/20, banded
MVx: 45 singles, 25/15, 10 ring rows

GOALS + GUIDANCE: We love a 10 rounder with shorter rep schemes! The dubs (or scaling option) will take :30 or less. Catch your breath […]

Mel2025-05-18T18:00:00-04:00

Workout of the Day (WOD) & News

WOD – Fri, May 23

WOD – Thu, May 22

WOD – Wed, May 21

WOD – Tue, May 20

WOD – Mon, May 19

Wodify Info

Class Schedule & RSVP

Run/Bike/Row/Ski Conversions

Lift and 1RM Calculator

Home & Travel WODs

Box Life

Member Bylaws