WOD

Refer A Friend

Invite A Friend To Check Us Out!
1
Feb

Friday 2.2.2024

Pool

“Fleetwood”
30 – 20 – 10

Overhead Squat (95/65)
Box Jumps (24/20)
Toes to Bar
Cash Out
50 Burpees

Recipe of the Week:

Here is another great recipe to add to your collection!

31
Jan

Thursday 2.1.2024

Merrywench, Chad & Dan

“Static Shock 2”
22 Minute AMRAP:
teams of 2
1500/1200 Meter Row
100 Sit-ups + Side Plank
70 Alternating Hang Dumbbell Snatches (50/35) + Dip Hold

Meme of of the Week:

30
Jan

Wednesday 1.31.2024

Clean
Build to a heavy single

“Clorox”
20 Minute AMRAP:

200 Meter Run
3 Cleans

Box Brief:
Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

29
Jan

Tuesday 1.30.2024

Erick

“Big Mac”
For Time:

800 Meter Row
-then-
10 Rounds:
5 Shoulder to Overhead (115/85)
30 Double Unders
-then-
800 Meter Row

Question of the Week:
What are you most excited to do this year?

Collette
28
Jan

Monday 1.29.2024

Daniel

Concentric Front Squats
5 x 4 @ 70%

“Daredevil”
For Reps:

3 Minutes – Pull-ups
3 Minutes – Push-ups
3 Minutes – Sit-ups
3 Minutes – Air Squats

Quote of the Week:
“A goal is a wish. A standard holds you accountable.”
Tunde Oyeneyin

Box Brief:
Save the Date! Join us for our first ever BBQ & Benchmark event where you’re all invited to throw down on some big lifts, gymnastic and cardio tests, as well as eating delicious food and bevvies. You’re welcome to participate in as many or as few events as you would like. See you there!

25
Jan

Friday 1.26.2024

LeeAnn

“Open WOD 17.4”
13 Minute AMRAP:

55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand Push-ups

Recipe of the Week:
This week’s recipe looks to ne a good one! Try out this Sun-Dried Tomato Turkey Sausage Bolognese recipe.

23
Jan

Wednesday 1.24.2024

Mailee, Collette & Jamie

Concentric Front Squats
4 x 3 @ 78%

4 Sets:
5-10 Strict Toes to Bar
10 Back Extensions
:30 Front Rack Kettlebell March

Box Brief:
Bring A Friend Day is on Thursday! This is a great workout for your friends to come and try out for the first time.

Joe