Work Out Of The Day
Wednesday March 29, 2023
Bryan coming in from a fun run! __ WOD Part 1: Barbell Complex 1 Power Clean + 1 Hang Power Clean + 2 Push Jerks Part 2: “Gwendnesday” For Time [15 Minute Cap]: 1,000/900 Meter Row Into… 15-12-9 Clean & Jerks (135/95)* 30-24-18 Box Jump Overs (24″/20) * Every Break: 200 Meter Row __ Daily ...
Tuesday March 28, 2023
Saturday Tabata Sit-Up Cash Out! __ Happy Birthday Landan! __ WOD “Spin Class” 5 Rounds For Time [30 Minute Cap]: 60 Double-Unders 400 Meter Run 20 Alternating Dumbbell Snatches (50/35) Rest 2 Minutes Between Rounds __ Daily Mindset “There may be people that have more talent than you, but there’s no excuse for anyone to ...
Monday March 27, 2023
Alia is showing us what a Kettlebell Swing should look like! __ WOD Part 1: Front Squat Build to a heavy set of 10 Part 2: “Bergeron Beep Test” On the Minute For Max Rounds: 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees 🙂 __ Daily Mindset “Belief is irresistible.” ~Phil Knight Inspiration can move us ...
Sunday March 26, 2023
The 8am crew are getting their sweat on! __ Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on! __ WOD “Sweaty Sunday” [PICK ONE] [Row] 10 Rounds: 500 Meter Row Rest 1 Minute [Run] 10 Rounds: 400 Meter Run Rest 1 Minute [Bike] 10 Rounds: 1,000 Meter ...
Saturday March 25, 2023
Donette is looking strong as she works through her Dumbbell Presses! __ Happy Birthday Dan and Scott! __ WOD “Team Macho Mile” In Teams Of Two, Complete 4 Rounds For Time: 400 Meter Run (Together) 6 Rounds of “Macho Man” (135/95) 1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks ...
Friday March 24, 2023
Laura is looking calm as she works through her Rope Climbs! __ Happy Birthday Cyndi! __ WOD Part 1: Barbell Complex Build to a heavy Power Snatch + Hang Snatch Part 2: “Hallucinate” AMRAP 14: 2 Rope Climbs (15′) 4 Burpee Box Jumps (30″/24″) 8 Alt. Dumbbell Snatches (70/50) __ Daily Mindset “I go and ...
Thursday March 23, 2023
Dr. D is showing the power of the beard as he crushes his Handstand Push-Ups! __ WOD “Wilson” For Time: 1000-800-600-400-200 Meter Run 50-40-30-20-10 Wallballs (20/14) __ Daily Mindset “Enthusiasm is common. But endurance is rare.” ~Angela Duckworth How often do we see a friend start a goal, only to fall off in a matter ...
Wednesday March 22, 2023
Sean and Matt are showing us how Rope Climbs are done! __ WOD Part 1: Bench Press Build to a heavy set of 5 Part 2: “Albacore” For Time: 800 Meter Row + 80 AbMat Sit-Ups 500 Meter Row + 50 Push-Ups 300 Meter Row + 30 Toes to Bar Time Cap: 15 Minutes __ ...
Tuesday March 21, 2023
The 6am ladies working through their Bench Press! __ WOD “Kinda” 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) Dumbbell Hang Power Cleans (50/35)’s Strict Handstand Push-Ups __ Daily Mindset “You must expect great things from yourself before you can do them.” ~Michael Jordan The level of effort we will put in today will be relative to what we believe ...
Monday March 20, 2023
Happy Birthday Casey! __ WOD Part 1: Overhead Squat Build to a heavy set of 3 Part 2: “Fighting Words” 3 Rounds For Total Reps: 1 Minute Chest to Bar Pull-Ups 1 Minute Overhead Squats 1 Minute Double-Unders 1 Minute Power Snatches 1 Minute Bar-Facing Burpees 🙂 1 Minute Rest Barbell: (75/55) __ Daily Mindset ...