Workout of the Day

CLOSED, Happy Easter!

Teams of 2 Hero WOD: CG 6535 (30 min cap) 4 Rounds for Time (bring vest if you have it) 400 meter Run (together 65 Air Squats 35 Burpee Pull-Ups | Burpees + Ring Rows | Burpee to target *Cash… Read more »

Handstand Walk Skill Work OR HSPU skill work – 15 minutes Skill – For those that are close, we’ll be practicing kicking up and walking for freestanding handstand walks or holds. For those not quite there, we’ll work on kicking… Read more »

Strength – Back Squat + Cossack Squats E3MOM for 15 minutes (5 rounds) 5 Back Squats at 70-75% 10 Cossack Squats (5/side) Strength – pairing back squats with cossack squats today to add a lateral element to our squatting. For… Read more »

For Time: 20 min cap 100 Lateral Burpee Over Row **Every 2 minutes starting at 0:00 complete 250/200m row Conditioning: nothing fun about this one, but we’ll have to grind to get through it all. This should be treated as… Read more »

Deadlift: 15 minutes 1×5 at 65% rest 60-90s 2×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 1 max set at 75% Strength – we’re going to be doing 5 sets at 65 to 75%. First 4 sets should… Read more »

Strength: Pause Front Squats (3 seconds) 4×3 at 65-75% 1RM Squats – don’t rush the pause, stay engaged and not bottomed out, and do not redip when driving our of the pause! Build between 65 and 75% Ascending AMRAP 12… Read more »

Hero Wod: Scott Neumann 2 Rounds for Time 400 meter Run 20 Kettlebell Swings (53/35 lb) 10 Goblet Squats (53/35 lb) 20 Overhead Plate Walking Lunges (45/25 lb) 400 meter Run 10 Overhead Plate Walking Lunges (45/25 lb) 20 Goblet… Read more »

Teams of 2: AMRAP 30 100 Wall Balls 20/14 | 14/10 | 10/6 100 DU/200 SU 80 Box Jumps 24″/20″ | step ups | lower box 80 Toes-To-Bar 60 Chest-To-Bar Pull Ups | Pull Ups | Jumping/banded PU or ring… Read more »

Caitlin For Time (40 min cap) 2000m row 90 Cal Bike 1 mile Run This has been an intensive week, so we’re going to be performing a named cardio workout today. Large classes can stagger the starting positions so accommodate… Read more »