WOD

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks Meme of... Read More

“Threebie”20 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Weighted Sit-ups (20/14)Partner C – Box Jumps (24/20) Open ScheduleThursday – Goat Day ... Read More

“Creed”5 Rounds:3 Muscle-ups6 Power Cleans (185/135)150 Meter Run Open ScheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym... Read More

Bulgarian Split Squats5 x 5 (each side) “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“We must... Read More

“Mom of the Year”For Time: 12-minute time cap20 Thrusters (95/65)20 Sumo Deadlift High Pulls20 Push Jerk20 Power Snatches20 Overhead Squats*EMOM 4 Burpees Recipe of the... Read More

“History Books”20 Minute AMRAP: teams of 240/30 Calorie Row40 Russian Kettlebell Swings (70/53)40 Sit-ups4 Rope Climbs Meme of the Week:

5 Rounds Not for Time:5 Bench Press (heavy)10 Bent Over Rows5 Negative Strict Toes to Bar:10 Bike Sprint Box Brief:It’s that time of year again.... Read More

Negative Front SquatBuild to heavy set of 2 “Front Loaded”21 – 15 – 9Front Squats (155/105)Box Jumps (30/24) Box Brief:It’s that time of year again.... Read More

“Tindy”5 Rounds of “Cindy”5 Pull-ups10 Push-ups15 Air Squats-then-3 Rounds of “DT”12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Shoulder to Overhead (155/105)-then-1000 Meter Row Quote of... Read More

“UFC”5 Rounds:15 Wall Balls (20/14) (16/12) (14/10)15 Box Jumps (24/20)15 Sumo Deadlift High Pulls (75/55) (65/45) (55/35)15 Push Press (75/55) (65/45) (55/35)1-Minute Rest Recipe of... Read More