Workouts

Every day is something new. Classes are programmed for you, so all you have to do is SHOW UP! Everyone in each class does the same Workout Of the Day (WOD) which creates a camaraderie among the participants that is unlike any other gym experience.

It's motivating, challenging, and fun! You'll find you won't want to miss out.

May 23

Holiday WOD

Teams of 3: PART 1: 2400m row (P1 row, P2 plank, P3 rest) *12min cap* PART 2: 3 rounds P1- OH Alt plate lunges (25/15) P2- 100m sled pull (45/25) P3- rest P1- weighted push-ups (25/15) P2- 100m sled pull P3- rest P1- russian twists (25/15) P2- 100m sled pull P3- rest *30min cap*
May 21

"PICK IT UP!"

For time w/ partner 2 rounds each: 21 deadlift 21/18 cal row 21 DB snatch 2 rounds each: 15 cleans 15/12 cal row 15 DB snatch 2 rounds each: 9 C+J 9/6 cal row 9 DB snatch
May 20

"LITTLE LAMB"

AMRAP 25: 5 HSPU 10 pistols 15 pull ups 200m run
May 19

SNATCH COMPLEX

Every 3min x5: 3 position power snatch + 3 OHS (hi-hang, hang, floor)
May 18

"FREEZE TAG"

AMRAP 35: P1- 400m run P2- AMRAP 20 KBS + 160ft double KB front rack carry (53s/35s) *switch when P1 comes back *pick up where P2 left off
May 17

"FIVE MINUTE MAJOR"

AMRAP 5: 100 DU max rounds: 12 T2B 12 DB/KB front squats (50s/35s) *rest 5min* AMRAP 5: 100 DU max rounds: 9 T2B 9 DB/KB thrusters *rest 5min* AMRAP 5: 100 DU max rounds: 6 T2B 6 DB/KB clusters