Tuesday March 31, 2020

Jake was one of the first athletes to take advantage of the 6:00am WOD on Zoom!
We are excited to be starting online Zoom WOD’s at 6:00am and 4:30pm, Monday, Wednesday, and Fridays! Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. We can’t wait to see all of you on Zoom!


“Kelly’s House”

5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB

“Kelly’s House” (No equipment version)

5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”


*In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

*Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters

*Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell * See movement video*

*Choose a weight that will allow for thrusters to be completed in 1-2 sets

*For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving


400m Run – 500m Row or 20 x 10m Shuttle Runs


DB Goblet Thrusters Video

How to Create an Odd-ObjectVideo
Odd-Object Thrusters Video


For Quality
60 Second of Tuck Jumps
6 Inchworms Video
6 DB Strict Press
6 Broad Jumps Video

40 Second of Tuck Jumps
4 Inchworms
4 DB Strict Press
4 Broad Jumps

20 Second of Tuck Jumps
2 Inchworms
2 DB Strict Press
2 Broad Jumps

*Performed with light DB



“The only thing that is different about me, is that I’m not afraid to die on a treadmill.”

~Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

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