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WOD – January 8, 2019


Today requires a little math,

12 Minute AMRAP:1 Strict Pull-Up, 2 Push Ups, 3 Air Squats2 Strict Pull Ups, 4 Push Ups, 6 Air Squats3 Strict Pull Ups, 6 Push Ups, 9 Air Squats4 Strict Pull Ups, 8 Push Ups, 12 Air Squats5/10/156/12/187/14/21etc…

Cash Out

Max Wall Sit with 2 KBs in front rack

By |January 7th, 2019|WOD|0 Comments

WOD – January 7, 2019

Some of you have noticed we’ve been putting time caps on our workouts, this is for two reasons.

First, it helps our coaches navigate and manage the class. We are all very passionate about fitness and could easily spend an hour on strength alone, so this helps everyone plan accordingly.

Secondly, this helps you, […]

By |January 6th, 2019|WOD|1 Comment

WOD – January 4, 2019


3 Rounds:16 Bulgarian Split Squats (8 each leg/weight as needed)20 Russian Twists


TabataKettlebell SwingsAbmat Sit-ups

By |January 3rd, 2019|WOD|0 Comments

WOD – January 3, 2019


Bench Press10-8-6-4-3 Rep Max-Rest 1-2 Minutes Between Sets

Then, take 40%-50% of 3RM and perform:

3 Rounds for completion:Max Reps Close Grip Bench Press (Spotter required)Max Reps Pendlay Row (95/65) or lower weight. *Rest 1 Minute between rounds


3 Round Sprint:25 Calorie Bike50 Double Unders-10 Minute time cap

By |January 2nd, 2019|WOD|0 Comments

WOD – January 2, 2019

Happy New Year! Don’t forget to tell your friends about our 2 week FREE trial!


Deadlift  – 5×3


For time 1000 Meter Row 20 Power Cleans (185/125) 20 Bar facing Burpees

*10 Min time cap, scale the weight of the power clean accordingly

By |January 1st, 2019|WOD|0 Comments

WOD – December 28, 2018


With a partner complete the following AMRAPs

10 Minute AMRAP: 200 Double Unders 100 Wall Balls

-2 min rest

10 Min AMRAP: 30 Power Cleans (95/65) 40 Burpees Over Bar

-2 min rest

10 Min AMRAP: 30 Back Squats *from floor (95/65) 40 Abmat Sit-ups

By |December 27th, 2018|WOD|0 Comments

WOD – December 27, 2018

With a Partner

45 Minute ClockMax Meters- rotating every 250|200 M*Cap at 10,000 M

Extra Credit:

3 Rounds::45 Reverse Lunges + Curl (Lunge backwards then perform curl in the bottom position):15 rest:45 Heavy single arm rows (each arm- this part will take 2 min in total):15 Rest

By |December 26th, 2018|WOD|0 Comments

WOD – December 26, 2019

Regular schedule today, while we have your attention we’d like to chat a minute about programming. Some of you have noticed that last weeks workouts were getting longer or “more intense”. A good program strives, or should at least try to hit all waves of intensity and stresses. Even though some of those workouts […]

By |December 25th, 2018|WOD|0 Comments

WOD – December 21, 2018


12 Days of MidState

1) 200m run or row2) Chest to Bar Pull Ups3) KB/DB Hang Power Cleans4) Box Jump Overs5) Push-ups/HSPU6) Toes-to-Bar7) KB Swings8) Single Arm KB/DB Snatch (4 each arm)9) Jumping Air Squats10) Walking Lunges With Plate11) Dips12) Burpee Plate Ground to Overhead

Like the song the “12 Days of Christmas,” complete each exercise in […]

By |December 20th, 2018|WOD|0 Comments

WOD – December 20, 2018

These are written on the board but in the case that it was missed…

Friday is our White Elephant party at 6pm *$10 Limit and BSBIYW (bring some beverages if you want) Since both Christmas and New Years fall on a Tuesday we’ll have the same schedule for both, AM Open Gym for the Eve’s & Closed […]

By |December 19th, 2018|WOD|0 Comments