LATEST WOD

Daily WOD 8/23/19

CF60 CF45 STRENGTH EMOM x 12 MINUTES MIN 1 - 12 DBL DB Bicep Curls MIN 2 - 6/6 DB Bulgarian Split Squats WORKOUT AMRAP x 12 MINUTES 8 Burpees 12 Box Jumps (24/20) 14 Pull-ups or Jumping Pull-ups CF30 FOR TIME 50-35-20 KB Sumo Deadlift High Pulls Wall Balls...

Daily WOD 8/22/19

NC60 RECOVERY WORKOUT EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups MIN 2 -- Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Perfect Air Squat + 4 Slam Balls MIN 2 -- Row or Bike, Moderate Effort CF45 STRENGTH 3...

Daily WOD 8/21/19

CF60 STRENGTH 5-5-3-3-1-1 Back Squat -Rest at Least 2:00 b/t Sets WORKOUT AMRAP x 9 MINUTES 100m Run 5 Hang Power Clean (95/65)|(65/45) 7 Front Squats CF45 STRENGTH EMOM x 10 MINUTES MIN 1 - 5 Tempo DB Press (30X1) MIN 2 - 10 Slow Alt. DB Death March WORKOUT 3 SETS...

Friday

GC 60MIN STRENGTH 5x3 (30x1)* Front Squat *Moderate loading across all sets. WORKOUT "Point Break" For Time: 9-7-5-15-12-9 Front Squat (135/95) Bar Facing Burpee GC 45MIN STRENGTH Every 2min for 10 Minutes 7-14 Back Squats 7-14 Strict Pull-ups or Ring Rows *Light to...

Thursday

GC 60MIN - WORKOUT "DOUBLE EMOM" 8 Minute AMRAP: MIN 1 - Max Distance KB Farmer's Carry (53/35) MIN 2 - 25 Push-ups -Rest 2:00 8 Minute AMRAP: MIN 1 - Max KB SuitcaseLunge (53/35) MIN 2 - 5/5 KB Single ArmPush Press FINISHER "SUNS OUT, GUNS OUT" (NOT FOR TIME) 75...

Wednesday

GC 60MIN STRENGTH: SNATCH COMPLEX On the 3min for 18 MINUTES... 1 Squat Snatch + 2 OHS* *Start moderate and progress every set to the heaviest set of the complex. WORKOUT 12 Minute AMRAP: 6 Squat Snatch (95/65) 12 Toes to Bar 18/14 Cal Row COOL DOWN 5:00 Flow...

Monday

GC 60min Warm up EMOM x 8 MINUTES Min 1 - :30 Bike + 5 Burpees Min 2 - :30 Jump Rope + 10 Plate G2OH FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Overs (24/20) 50 Double Unders 50 Alt. DB Snatch (50/35) 50 Double Unders 50 Burpee to Target* 50 Double Unders...

Daily WOD 5/17/19

Core Work: 4 Rounds :30 L-Sit Hold 40 Flutter Kicks 10 Overhead Ball Slams WOD: 12 Min AMRAP 20 Cal Bike 20 Hand Release Push-ups

Daily WOD 05/16/19

Gymnastics 8 Sets 30% of Max Handstand Push-ups WOD: For time: 5 Rounds 12 DB Step Ups 50/35 12 Alt. DB Snatches Rest 1:00 between rounds

Daily WOD 5/15/19

Weightlifting: 5 Min EMOM 3 Power Cleans -Increase weight each set WOD: 18 Min AMRAP 60 Double Unders 45 Air Squats 400m Run 10 Push Jerks 185/125

Daily WOD 5/14/19

Conditioning: 4 Rounds In 3:00 Round - Run 400m In 2:00 Round - Run 200m WOD: 2 Min AMRAP 3 KB Swings 53/35 25' Handstand Walk *add 3 KB swings per round Rest 2:00 3 Min AMRAP 3 KB Swings 53/35 25' Handstand Walk *add 3 KB swings per round

Daily WOD 5/13/19

Strength: Front Squats 5 x 3 300' Walking Lunges Total WOD: 3 Rounds 20 Wallballs 20 Deadlifts 185/135

WE'RE HERE TO HELP YOU MEET YOUR GOALS

YOUR HEALTH MATTERS TO US. OUR TEAM OF CARING, PROFESSIONAL COACHES AND OUR COMMUNITY OF MEMBERS ARE HERE TO SUPPORT YOU IN BECOMING THE BEST YOU POSSIBLE! TELL US WHO YOU ARE BELOW AND LET'S GET STARTED!