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Category

WOD

Friday

Deadlift 5-5-3-3-3-1-1-1-1 reps apprx % for building: 50-60-65-70-75-85-90-95-100+ All levels: Use 5-3 sets for warming up to heavy singles, then build to todays solid heavy single...
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Thursday

Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Pistol progressions

Wednesday

Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power...
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Tuesday

Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and...
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Monday

4 rounds of: 5 minutes of rowing 5 minutes of rest Post distance rowed for each interval.  

Saturday

First event in our NEW space at 340 S. Walker Street! Fit for our Fallen fundraiser completing the Murph workout, you can still register for...
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Friday

We are in our NEW location at 340 S. Walker Street! CF: Four sets for quality of: Goblet Squats x 8-10 reps Ring rows x...
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Thursday

We are in our NEW location at 340 S. Walker St! For time: 30-cal. row 20 burpee box jump-overs 10 odd-object cleans Men use a...
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Wednesday

We are in our NEW location at 340 S. Walker Street! A. 3 sets for quality: DB Shoulder Press x 8-10 reps Rest 45 seconds...
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Tuesday

We are in our new location at 340 S Walker St! In teams of 3, complete as many rounds as possible in 20 minutes of:...
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