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 ...

Continue reading

Tuesday March 28, 2023

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 ...

Continue reading

Monday March 27, 2023

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 ...

Continue reading

Sunday March 26, 2023

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 ...

Continue reading

Saturday March 25, 2023

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 ...

Continue reading

Friday March 24, 2023

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 ...

Continue reading

Thursday March 23, 2023

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 ...

Continue reading

Wednesday March 22, 2023

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 __ ...

Continue reading

Tuesday March 21, 2023

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 ...

Continue reading

Monday March 20, 2023

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 ...

Continue reading