WOD – April 10, 2019


Every 10 Minutes for 30 Minutes:2 Minutes: Max Calorie Row2 Minutes: Burpee Over Box2 Minutes: Max Cal Assault Bike400 Meter Run*Rest the remainder of the interval.

This workout is one that you’ll only get out of it what you put into it. Pick numbers to hit and WORK for them!

By |April 9th, 2019|WOD|0 Comments

WOD – April 9, 2019

It’s no secret, you might be sore after yesterdays workout. We wanted to share an age old secret on how to help your soreness- MOVE! Don’t just sit on the couch eating potato chips. Come to the gym, get on a rower/bike and move your body.

Strength Day

Bench Press10-8-6-4-2*Work up to a heavy double

Deadlift5x5*After each […]

By |April 8th, 2019|WOD|0 Comments

WOD – April 8, 2019


Back Squat3x10 @body weight and above


3 Rounds for time:20 Walking Lunges30 Wall balls400 Meter Run

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

WOD – April 5, 2019

You Pick 3 Special!

3 Sets of 20 reps (single arm movements are 20 reps each side)Single Arm Lat Pull Downs *use a band from a seated positionRussian TwistsTricep Extension *use a band from a pull up barBicep Curls *two DBs at the same timeAbmat Sit Ups

**Rest as needed between these movements

Midline Conditioning

3 Rounds not for […]

By |April 4th, 2019|WOD|0 Comments

WOD – April 4, 2019


22-18-14-10Alternating DB SnatchesDB Overhead Lunges

After Party

3-4 Rounds of::45 Seconds Plate Press Overhead:15 Second Transition:45 Seconds Push Ups:15 Seconds Transition:45 Mountain Climbers:15 Seconds Transition

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

WOD – April 3, 2019


Every 8 Minutes for 40 Minutes (5 rounds)20|15 Calorie Assault Bike15 Toes to Bar10 Front Squats (135/95)400 Meter Run*Barbell comes from the floor

Ideally with today’s workout you’d get around 3 minutes rest each round. If you are not completing the work as written then scale something down. […]

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

WOD – April 2, 2019


4 sets:Deadlift x 5 Reps -Rest 30 seconds1 Minute Plank-Rest 1-2 Minutes


8 Minute AMRAP:15 Kettlebell Swings (53/35)30 Double Unders

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

WOD – April 1, 2019

Part I

In teams of 2 or 3, alternate complete rounds, complete as many rounds as possible in 15 minutes:14 Calorie Row7 Thrusters (95/65)7 Strict Pull Ups

-Rest until the clock hits 20:00

Part II

In teams of 2 or 3, alternate complete rounds, complete as many rounds as possible in 15 minutes:9 Calorie Row9 Burpee Box Jump/Step Overs9 […]

By |March 31st, 2019|WOD|0 Comments

WOD – March 29, 2019


2 Rounds for time:800 Meter Run20 Overhead Squats (95/65)20 Pull Ups


3-4 Sets not for time:20 Glute Bridges/Hip Bridges (optional with bands)12 Golbet or Front Rack Barbell Walking Lunges

By |March 28th, 2019|WOD|0 Comments

WOD – March 28, 2019


3 Sets10 Dips20 Banded Tricep Extensions


4 rounds for time of:40 Double-Unders10 Push Presses (115/75 lbs)10 Toes to Bar *Then 2 Birthday Burpees for Bonnie!

By |March 27th, 2019|WOD|0 Comments