WOD

“Feral Fifty”
For Time:
50/40 Calorie Row
50 Lunges (50/35)
50 Push Press (75/55)
5 Rope Climbs
50 Wall Balls (20/14)
500 Meter Run

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

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Recipe of the week:
This easy high-protein egg casserole is a total meal prep game-changer! Made with a mix of egg whites, whole eggs, cottage cheese, and two kinds of shredded cheese, it’s packed with protein and flavor in every bite. The diced green chilies add a subtle kick without making it spicy, just the right balance for a breakfast that feels hearty but light.

A. Strength – Pull-ups
3 Rounds:
4 Strict Weighted Pull-ups
– Rest 15 Seconds –
Max Strict Pull-ups
– Rest 90 Seconds –

B. “The Process”
13 Minute AMRAP:
40 Double Unders
20 Sit-ups
10 Knee to Elbows

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

A. Strength – Squat Snatches
2 Rounds:
3 Squat Snatches
2 Squat Snatches
1 Squat Snatches
– New set every 3 minutes –

B. “Step Off”
7 Minute Ladder: 1/1, 2/2, 3/3, etc…
Box Step Overs (20) (35s/25s)
Burpees

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

“We Fly”
4 Rounds:
400 Meter Run
7 Bar Muscle-ups
– 2-Minute Rest –

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

A. Split Squat
3×5 (Each Leg)

B. “Barbellian”
For Time:
10 Front Squats (165/115)
15 Power Cleans (165/115)
20 Deadlifts (165/115)
15 Power Cleans
10 Front Squats

Box Brief:

Run Club Meetup!
Join us this Wednesday at 4:00 PM for our Run Club at Centennial Hills Park.
Come ready to move, push your pace, and crush some miles with the crew. Let’s run strong together!

A. Strength – Split Squat
3 x 5 (each leg)

B. “Backflip”
12 Minute AMRAP:
5 Power Snatch (115/85)
10 V-Ups
15 Air Squats
:20 Handstand Hold

Box Brief:
Your body’s been working hard all week — give it what it deserves. 

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training. 

Come loosen up those hips and shoulders and leave feeling refreshed!

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Recipe of the week:
Honey Glazed Chicken Skewers & Greek Lentil Salad

“Charge Battery”
4, 3 Minute AMRAPs:
100 Meter Farmers Carry (70s/53s)
20/15 Calorie Row
Max Burpees
Rest 1 Minute

Box Brief:
Your body’s been working hard all week — give it what it deserves. 

Yoga this Sunday at 4 PM will help you recover, improve mobility, and reset for another strong week of training. 

Come loosen up those hips and shoulders and leave feeling refreshed!

A. Strength – Pull-ups
3 Rounds:
3 Strict Weighted Pull-ups
– Rest 15 Seconds –
Max Strict Pull-ups
– Rest 90 Seconds –

B. “Change Up”
3 Rounds:
400 Meter Run
30 Sit-ups
20 Hand Release Push-ups