WOD Blog

FRIDAY 211105 "Tabata Ghost Fighter" Twenty Seconds "On" followed by Twenty Seconds "Off" For 8 Rounds: Station One: Concept2 Row Rest 2:00 Station...

THURSDAY 211104 “The Hottest Shot” On a 21:00 clock (7 rounds) Station One: Hang Power Clean, 9 repetitions (135lb. / 85lb.) Station Two: Squats, 30...

WEDNESDAY 211103 Every Two Minutes for 20:00 Minutes (E2MOM / 10 rounds) Deadlift, 15 repetitions (135lb. / 85lb.) Hand Release Push-ups, 15...

TUESDAY 211102 On an 15:00 clock (5 rounds each station) Minute One = Wallball Shots, 15 repetitions (20lb. / 10lb.) Minute Two = Toes to Bar, 15...

MONDAY 211101 Complete Five Rounds, On a 2:00 clock, 2 Rounds of "Cindy" Assault Bike, As Many Calories As Possible (score) Rest up to 2:00 between...

SATURDAY & SUNDAY 211030 We hope you can join us for our FREE community workout on Saturday at 10:00AM. Save The Date - November 6, 2021. Coach...

FRIDAY 211029 Evolution A: As Many Rounds As Possible in 8:00 of, Dumbbell Strict Shoulder Press, 35lb. / 25lb. Every Time You Break, Perform 50...

THURSDAY 211028 Concept2 Row 500 meters at a 1:45 / 1:55 pace Rest then, Bench Press, 50 repetitions IAFSAP (See Note Below) Rest then, Concept2...

WEDNESDAY 211027 "The Dead Sprit" For Time, Concept2 Row, 21 calories Dumbbell Thruster, 21 repetitions (35lb. / 25lb.) Concept2 Row, 15 calories...

TUESDAY 211026 Every Minute On The Minute for 20:00 (10 rounds each station) Odd Minutes = Front Squat, 3 repetitions (3/4 to 1x bodyweight) Even...

MONDAY 211025 "The Gold Star" On a 30:00 clock, 0:00 to 10:00 As Many Burpees As Possible (Goal is 150) 10:00 to 20:00 Nostril Breathing 400 meter...

SATURDAY & SUNDAY 211023 We hope that you can join us on Saturday at 10:00AM for our FREE community workout! Roberto is BACK!...

FRIDAY 211022 On a 5:00 running clock (1:00 at each station) Station One = Concept2 Row, 15 calories Station Two = Box Jump, 15 repetitions (20'...

THURSDAY 211020 Threshold Mashup Training Day! Complete 1:00 of Maximum Effort At The Following Stations: Double Under (As Many Repetitions As...

WEDNESDAY 211020 For Time, Strict Shoulder Press, 10 repetitions (95lb. / 65lb.) 50 Squats Run 400 meters Push Press, 20 repetitions 50 Squats Run...

TUESDAY 211019 “Helen Said What?” On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two:...

MONDAY 211018 Gymnastic Strength (Evolution A) Progress from 1 to 10 on Strict Pull-ups Progress from 10 to 1 on Strict Bar Dips (or ring dips) Rest...

SATURDAY & SUNDAY 211016 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Happy 50th birthday to Shay!...

FRIDAY 211015 "The Bronze Star" Every Minute On The Minute for 10:00 Burpee, 14 repetitions Rest as needed then, Every Minute On The Minute for...

THURSDAY 211014 "Jackie Said What?" On a 3:00 clock (18:00 running clock / 2 rounds each station) Station One: Concept2 Row, 500 meters Station Two:...

WEDNESDAY 211013 "Respiratory Control" On a 30:00 clock, From 0:00 to 10:00, Run 1 Mile at 60 - 70% effort (maximum use of nostril breath // Big...

TUESDAY 211012 Evolution A: As Many Rounds As Possible in 5:00 of, Wallball Shots, 25 repetitions (20lb. / 10lb.) Toes to Bar, 15 repetitions Rest...

MONDAY 211011 "Firefighter Jim" For Time, Run 800 meters, 10 rounds of "Cindy" Run 200 meters with a 53lb. / 35lb. Kettlebell (or dumbbell) Clean...

SATURDAY & SUNDAY 211009 We hope you can join us on Saturday at 10:00AM for our FREE community workout! Fitness Outside the Box with Mette' and...