• Daily WOD Blog

    12312019

    Superset:

    Barbell Floor Wiper 3×20, 155/95 lb

    Floor Press 3×10, 155/95 lb


    3 rounds for time of: Walking Lunge, 50 m, AFSAP

    After each round, perform for each step taken:

    1 Burpee

    No classes on New Year’s Day. Normal schedule resumes 1/2/20.

  • Daily WOD Blog

    12302019

    A. Back Squat : 5-5-5-5

    B. Front Squat 2-2-2-2


    3 rounds for max reps of:

    Dumbbell Turkish Get-up, 35/25 lbs, 3 mins

    Double Under, 2 mins

    Rest 1 min

    There will only be a 5:30 AM class on Tuesday, 12/31/19. There will be no classes on 1/1/20. Normal schedule resumes on Thursday, 1/2/20.

  • Daily WOD Blog

    12272019

    Complete as many rounds as possible in 21 mins of:

    5/3 Strict Chest-to-bar Pull-ups

    10 Medicine Ball Push-ups

    20 Box Step-ups, 30/24 in


    And with remaining class time work on:

    Scales

    L-Sits

    Handstands

    Planks

    Stretching

  • Daily WOD Blog

    12252019

    We’d like to wish each of you a very merry Christmas full of joy, happiness and joy.

    Reminder that there are no evening classes on Christmas Eve and no classes on Christmas day. We’ll have a normal schedule for the rest of the week.

  • Daily WOD Blog

    12242019

    Unbroken Hang Squat Clean 15-15-15


    3 rounds for time of:

    30 GHD Sit-ups

    Dumbbell Walking Lunge, 50/35 lbs, 50 m


    For quality: Double Under Practice, 3 mins

    We will only have the 5:30 AM class on Christmas Eve.

  • Daily WOD Blog

    12232019

    5 rounds for time of:

    15 Strict Handstand Push-ups

    15 Strict Ring Dips

    Alternate between Row 1000 m and Run 800 m

    We will have normal classes this Monday. We will only have the 5:30 AM class on Christmas Eve and all classes are canceled on Christmas day.

  • Daily WOD Blog

    12212019

    12 Days of Christmas RX
    For time
    1 Sumo Deadlift High-pull, 75/55 lbs

    2 Thrusters, 75/55 lbs

    3 Push Press, 75/55 lbs

    4 Power Cleans, 75/55 lbs

    5 Power Snatches, 75/55 lbs

    6 American Kettlebell Swings, 50/35 lbs

    7 Pull-ups

    8 Knees-to-elbows

    9 Weighted Box Step-ups, 40/20 lbs, 24/20 in

    10 GHD Sit-ups

    11 Burpees

    12 Plate Overhead Walking Lunges, 45/25 lbs

    12 Days of Christmas RX+
    1 Sumo Deadlift High-pull, 95/75 lbs

    2 Thrusters, 95/75 lbs

    3 Push Press, 95/75 lbs

    4 Power Cleans, 95/75 lbs

    5 Power Snatches, 95/75 lbs

    6 American Kettlebell Swings, 70/50 lbs

    7 Chest 2 Bar Pull-ups

    8 Toes 2 Bar

    9 Weighted Box Step-ups, 50/30 lbs, 24/20 in

    10 GHD Sit-ups

    11 Burpees

    12 Barbell Overhead Walking Lunges, 95/65 lbs