WOD – Wed, Mar 12

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8/10 effort or 80% of your 1 rep max, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

Mel2025-03-11T18:00:00-04:00

WOD – Tue, Mar 11

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 8/10 effort or 80% of your 1 rep max (if you have one.) The weight should feel like you could do another 2 reps. Maintain the same weight for the remaining sets.)

CONDITIONING

“Change Your Life” […]

Mel2025-03-10T18:00:00-04:00

WOD – Mon, Mar 10

CONDITIONING

“Ordinary” (AMRAP – Rounds and Reps)

AMRAP 15
100 Double Unders
25 Thrusters
15 Pull Ups

MCx: 95/65
MAx: 30 attempts, 75/55, 8 pull ups (banded/strict)
MVx: 150 singles, 15 thrusters 55/35, 15 ring rows or jumping pull ups

GOALS + GUIDANCE: Strategically break the dubs into sets of 20-25 to manage your grip, and heart rate, and […]

Mel2025-03-09T18:00:00-04:00

Workout Sneak Peek

03.10-03.16.2025

Mel2025-02-27T10:49:48-05:00

WOD – Sun, Mar 9

ENDURANCE

“Thx Chalk 2.0” (Time)

1 Mile Run
100 Squats
100 Burpees
100 Sit Ups
100 Lunges
1K Row

MAx: 1200m run, 80 reps, 800m row
MVx: 800m run, 60 reps, in+outs, 600m row

GOALS + GUIDANCE: Wow, this one is going to be SPICY! Run the mile at a moderate pace and keep your time to 10 minutes or […]

Mel2025-03-08T18:00:00-05:00

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