WOD / Blog
01 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and build up to your workout weight. WOD: The Lyon 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between rounds Stimulus/Focus: Benchmark time! The weight should be heavy for you-and likely done in singles on the […]
06 September 2025
We are closed today to attend the Support Tori event at Immortal Athletics. Join us between 0800 – 1300 to support our friends and raise money to support Tori!
30 August 2025
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!
29 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Pause Push Jerk 3 x 3 x 3 x 3 x 3 Hold each rep in the catch position for 3 seconds. Stimulus/Focus: Start at 60% of your push jerk 1 RM. Get AHAP. Lift on a 2-minute clock. Make sure to hold the pause in the catch position for three […]
28 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (15 Minute Time Cap) 15/12 Calorie Row 12 Power Cleans (135/95)(95/65) 9 Burpees Stimulus/Focus: This will be a cardio grind. Complete the snatches […]
27 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Left) 20 Ab mat Sit Ups 25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Right) 10 Pull Ups Stimulus/Focus: Attempt to complete all work unbroken. Aim for 6 rounds. […]