WOD

“Team America”3 Rounds: team of 3100/80 Calorie Row50 Bench Press (155/105) Nutrition of the Week:Do your part to prevent HANGER-BRING SNACKS!! Snacks are a great... Read More

Back Squat5 – 4 – 3 – 2 – 1 4 Minute Clock::20 Hollow Rock:10 Sit-ups Question of the Week:What’s your favorite time of year?... Read More

“Open WOD 23.3”6 Minute Clock:5 Wall Walks50 Double Unders15 Snatches (95/65)5 Wall Walks50 Double Unders12 Snatches (135/95) If completed before the 6-minute timecap, add 3... Read More

“Open WOD 23.3”6 Minute Clock:5 Wall Walks50 Double Unders15 Snatches (95/65)5 Wall Walks50 Double Unders12 Snatches (135/95) If completed before the 6-minute timecap, add 3... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter RunMeme... Read More

“CYOA”For Time:100 Wall Balls (20/14)300 Double Unders80 Ring DipsNutrition of the Week:Intuitive eating vs Tracking Consistency over time is the most important factor when it... Read More

Deadlift5 – 4 – 3 – 2 – 1 3 Rounds:50 Foot Suitcase Carry (left)50 Foot Suitcase Carry (right) Question of the Week:Would you rather... Read More

“Open WOD 23.2 A & B”15 Minute AMRAP:5 Burpee Pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each... Read More

“23.2 A & B”15 Minute AMRAP:5 Burpee Pull-ups10 shuttle runs (1 rep = 25 ft out/25 ft back)*Add 5 burpee pull-ups after each round. -then-... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15... Read More