BLOG & WODS
TUE31MAY2022
WOD Warm-upBanded Stretch (Upper/Lower) 2 Sets12/10 Calorie Row5 Cat Cow Stretch5e/arm DB Snatch + Windmill StrengthPush Press: 5 Sets, building...
MON30MAY2022
Memorial Day WOD The "Murph"1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run(...In a 20lb vest or body armor) In honor of Navy Lieutenant...
SAT28MAY2022
WOD Warm-upGeneral Dynamic Stretches/Warm-up ConditioningNo Measure - EMOM x 16 Minutes (4 Rounds):(1) 15/12 Calorie Bike(2) 2-3 Turkish Get-up...
FRI27MAY2022
WOD Warm-upDynamic Warm-up/Stretches 2 Sets12/10 Calorie Row10 Goblet KB Sumo Goodmorning10e/leg Goblet Kickstand Pistol Squat10 Strict Hanging Knee...
THU26MAY2022
WOD Warm-upLXB Smash: Pec/Trap/T-Spine Dynamic Stretch/Warm-up Strength3-4 Sets3.3 Strict Chin-up (21X1)*12 Glute Bridge DB Floor Press12-15 Abwheel...
WED25MAY2022
WOD Warm-upDynamic Stretches:Spiderman w/ TwistShinbox GoodmorningsFrog StretchTripod w/ Overhead Reach 2 Sets10 Hang Muscle Clean5 Tempo Front...
TUE24MAY2022
WOD Warm-upDynamic Stretches 2 Sets10 Single Arm DB Bent Over Row5e/arm DB Hang Power Clean + Windmill Press10sec Max Effort Bike Sprint...
MON23MAY2022
WOD **Deload week: Avoid going max effort on lifts and during metcons. Allow your body to recover from the previous week of heavy lifting as we...