DAILY WOD

April 17, 2018

Wednesday April 18, 2018

The best friendships get stronger the when you’re building them together! __ WOD Strength: Back Squat Build to a Heavy Set of 5 Conditioning: “Elbow Grease” Alternating On the Minute x 14 (7 Rounds): Odd – 15/12 Calorie Bike Even – 1 Minute Max Medicine Ball Cleans (20/14) Score is lowest number of Medicine Ball Squat Cleans and how many […]
April 16, 2018

Tuesday April 17, 2018

James crushing “Isabel” with a PR time of 2:19! __ WOD Strength: 3 Giant Sets: 10 Dumbbell Push Press 15 Romanian Deadlifts 20 Close Grip Push-Ups 25 Weighted Hip Extensions (25/15) Rest 2:00 Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds. Conditioning: 3 Rounds: 75 Double-Unders 21 Kettlebell Swings (53/35) 12 […]
April 15, 2018

Monday April 16, 2018

You don’t earn a PR shirt by sitting on the couch, it takes a lot of Bicep Curls! __ WOD Strength: Bench Press Build to a Heavy Set of 2 Followed By… 3 Sets of 7 @ 80% of the above load. Conditioning: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Bar-Over Burpees 🙂 “You need to put what […]
April 14, 2018

Sunday April 15, 2018

Who’s still sore from last Mondays accessory work?! __ Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am! __ WOD “Water Pump” AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Calorie Row “The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.” ~William Arthur Ward
April 13, 2018

Saturday April 14, 2018

The 4:30 WOD getting their group warm up on! __ Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD “Saturday Teamwork” Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 🙂 50/35 Calorie Bike 50 Kettlebell Swings (53/35) “Perfection is the […]
April 12, 2018

Friday April 13, 2018

The couple that sweats together stays together! __ It’s Benchmark Friday! __ It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board, we only have a few spots left! __ Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. […]