WOD / Blog
28 January 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock. WOD: 21 – 15 – 9 (12 Minute Cap) Deadlift (225/155)(155/105) Box Jumps (24/20) *Rx+ (275/185)(30/24) *Masters may step up *Everyone will step down! Stimulus/Focus: This […]
27 January 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock. WOD: 22 Minute Partner AMRAP *You Go I Go 10 Plate Ground to Overhead (45/25)(25/15) 2 Shuttle Runs (25′ Out and Back) Stimulus/Focus: Complete all work unbroken […]
0530 and 0645 Classes Canceled For Monday
In the interest of caution, our 0530 and 0645 classes for Monday 26 January, have been canceled.
26 January 2026
Warm-up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 2 Stimulus/Focus: 10 minutes to find a heavy double. Strength Metcon: Five 2-Minute Rounds 1 Minute of Max Effort BR Lunge (50%) 1 Minute of Rest Stimulus/Focus: Working out of the rack, complete as many back rack lunges at 50% of today’s heavy double. You will […]
24 January 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
23 January 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 10 – 8 – 6 – 4 – 2 Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 5 Russian KB Swings (1.5/1)(1/25lb) 10 American KB Swings (1.5/1)(1/25lb) 15 Double Unders Stimulus/Focus: Attempt to complete each set of movements unbroken. Aim for […]