WOD Blog

THURSDAY 220127 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: DB Snatch 35/20 (As Many Repetitions As Possible) Rest...

WEDNESDAY 220126 Sprint Day!  Assault Bike Battle During today's WOD we will be doing Assault Bike Sprints for Calories. In between the rounds we...

TUESDAY 220125 Station Rotation! 5 Rounds for total reps 1 minute at each station 1 minute rest between rounds Bent Over Row 95/55 Hurdle Jumps or...

MONDAY 220124 1600m Row or Big Loop Run Compare Time to January 5, 2022 Rest as needed, then; 5 Rounds for time 15 Hang Power Clean 95/65 12 Front...

SATURDAY & SUNDAY 220122 We hope to see you during our FREE COMMUNITY workout on Saturday at 10AM. This is going to be a great workout for all...

FRIDAY 220121 Chipper 50/40 Calories Assault Bike or Rower (Preference to Assault Bike) 40 Wall Ball 20/14 30 KB Swing 53/35 20 Pullup 10 DB Devils...

THURSDAY 220120 During today's WOD there will be a Part A and Part B.  There will not be a break between Part A and Part B.  This WOD will be on a...

WEDNESDAY 220119 7 Minute AMRAP (As Many Rounds As Possible) of, 21 KB Swing 53/35 15 Hurdle Jumps (Height is Athlete's Choice) 9 Toes 2 Bar Rest 3...

TUESDAY 220118 4 RFT (Rounds For Time) 400m Run or Row 10 Deadlift @ Bodyweight (+/- 10%) 50 Double Under / 50 Single Heavy Rope Rest, Then: Weekly...

MONDAY 220117 Happy Martin Luther King Jr. Day! 21/18 Cal Assault Bike or Row 9 Clean @ 135/95 15/13 Cal Assault Bike or Row 15 Clean @ 135/95 9/8...

SATURDAY & SUNDAY 220115 We hope you can join us on Saturday at 10AM for our FREE community workout! This is going to be a great workout for all...

FRIDAY 220114 Hero Workout - "Linda" During this session we will be completing this workout as a partner WOD. The athlete will complete their full...

THURSDAY 220113 Threshold Mashup Complete 1:00 of Maximum Effort At the Following Stations: DB Front Squat Men 35-25 / Women 25-15 (As Many...

WEDNESDAY 220112 Station Rotation 3 Rounds total Each station is 1 min - 3 min rest between rounds. Assault Bike (Calories) Deadlift with KB...

TUESDAY 220111 5 Rounds for Time 10 Goblet Squats w/ KB (53/35) 15 KB Swings (53/35) 50 Double Unders / 100 Singles Continuing with our theme for...

MONDAY 220110 "The OG 50" For Time: 50 DB Box Step Up 100m DB Farmer's Carry 50 HR Pushups 100m DB Farmer's Carry 50 Situps 100m DB Farmer's Carry...

SATURDAY & SUNDAY 220108 We hope you can join us on the first FREE community workout of 2022 on Saturday at 10:00AM. We have a great workout...

FRIDAY 220107 20:00 minute EOMOM (Every Other Minute On the Minute) Odd minutes - 1 round of Cindy (5 pullups, 10 pushups, 15 squats) Even Minutes -...

THURSDAY 220106 For Time: 10-9-8-7-6-5-4-3-2-1 Power Clean - 135/95 Burpees During this WOD athletes will complete 10 of each movement, then 9,...

WEDNESDAY 220105 1600m Row for Time or Big loop run Compare row time to 10 November 2021 Rest as needed, then: 21-15-9 DB Thrusters (35/25) /...

TUESDAY 220104 Fight Gone Bad 4 rounds Each station is 1:00 minute.  There will be 5 stations.  Between each round will be 1:00 minute of rest to...

HAPPY NEW YEAR - FIRST WORKOUT OF THE YEAR!!! MONDAY 220103 5 Rounds for Time: 8 Burpess 50 Air Squats 30 Double Unders or 30 Mountain Climbers Jump...

SATURDAY 220101 HAPPY NEW YEAR!!! In celebration of the New Year the gym will be closed Saturday - Sunday. Please take this opportunity to get some...

FRIDAY 211231 In celebration of the New Year the gym will be closed Friday - Saturday - Sunday. Please take this time to enjoy your time with your...