WOD

Bulgarian Split Squats3 x 10 (each leg) “Street Sweeper”21 – 18 – 15 – 12 – 9Double Kettlebell Front Squats (53s/36s)Pull-ups Box Brief:Upcoming dates to... Read More

“BFFs”20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – AMRAPSit-upsPush-upsBox Jumps (24/20) 3 Sets:Max Push-up Negatives (3 seconds down) Quote of... Read More

2024 Quarterfinals WOD 1 4 Rounds:1 Minute – Snatches (135/85)1 Minute – Row for Calories1 Minute – Dumbbell Step-ups (50/35)(20)1-Minute RestRecipe of the Week:We love... Read More

2024 Quarterfinals WOD 23 Rounds:50 Wall Balls (20/14)50 Lateral Burpee Box Jump-Overs (24/20) Meme of the Week:

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Mission Impossible”20 Minute EMOM:Even Minutes – 20/15 Calorie RowOdd Minutes – 200... Read More

Snatch High Pull5 x 2 Muscle Snatch5 x 2 Power SnatchFind a heavy single. Box Brief:Starting Monday, April 22nd, our evening class schedule will be... Read More

“Cindy Lou Who”22 Minute AMRAP:200 Meter Run5 Chest to Bar Pull-ups10 Dips15 Weighted Squats (53/36) Box Brief:The top 25% of competitors will compete in a... Read More

“Ingrid”10 Rounds:3 Snatches (135/95)3 Burpees Over the BarRecipe of the Week:We’re always looking for new ways to spice up our chicken. This Air-Fried Chicken Thigh... Read More

“Bread and Butter”Every 4:00 for 20:00500/400 Meter Row30 Partner Sit-ups (20/14)Max Push-ups Meme of the Week:

“Bobsled Time”20 – 15 – 10 – 5Front Rack Lunges (135/95)Knee to Elbows400 Meter Run After Each Set Box Brief:Bring A Friend Day is on... Read More