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Workout of the Day (WOD) & News

WOD – Fri, Apr 11

WOD – Fri, Apr 11

STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 8.5/10 effort or 85% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)

CONDITIONING
“Texas Hold’em” (Time)

5 […]

2025-04-10T18:00:00-04:00
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WOD – Thu, Apr 10

WOD – Thu, Apr 10

CONDITIONING
“Nissan Altima” (AMRAP – Rounds and Reps)

AMRAP 15
Up Ladder by 3 Reps
3 Toes to Bar
3 KB Swings
50′ Walking Lunge

MCx: 53/35
MAx: knee or pike up, 35/26
MVx: v-up or leg lift, 26/18

GOALS + GUIDANCE: For as long as possible, keep the toes to bar and kb swings unbroken. As soon as you […]

2025-04-09T18:00:00-04:00
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WOD – Wed, Apr 9

WOD – Wed, Apr 9

ENDURANCE
“Amoeba” (AMRAP – Rounds and Reps)

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

MCx: 225/155
MAx: 185/125
MVx: 200m, 115/75

GOALS + GUIDANCE: Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of […]

2025-04-08T18:00:00-04:00
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WOD – Tue, Apr 8

WOD – Tue, Apr 8

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85% 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.)

2025-04-07T18:00:00-04:00
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WOD – Mon, Apr 7

WOD – Mon, Apr 7

STRENGTH
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 8.5/10 effort for all three sets of 5 reps on your left side, and 5 reps on your right side (do not alternate legs.))

INTERVALS
“We Can’t Be Friends” (Time)

5 Rounds

250/200 Meter Row

30 Sit […]

2025-04-06T18:00:00-04:00
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