LATEST WOD

Daily WOD 4/19/19

Strength: Bench Press 15 - 12 - 9 - 6 - 3 Increase weight each set WOD: 4 Rounds 400m Run 50 Double Unders 25 Hollow Rocks

Daily WOD 4/18/19

Core Work: 4 Rounds 10 Bird dogs :30 Side Plank L/R 10 Overhead Ball Slams Benchmark WOD: "Karen" For Time: 150 Wallballs

Daily WOD 4/17/19

Weightlifting: Snatch: 8 Min EMOM: 3 Touch & Go Snatches WOD: 4 Rounds 21 Back Squats 135/95 4 Strict Pull-ups

Daily WOD 4/16/19

Gymnastics: 12 Min EMOM Min 1: 15/12 Cal Row Min 2: 40 Double Unders Min 3: 3-6 Bar Muscle Ups WOD: "Randy" 75 Power Snatch 75/55

Daily WOD 4/15/19

Strength: Front Squat 2 x 5 @ 70%+ 2 x 3 @ 80%+ 2 x 1 @ 90%+ WOD: 50 OH Lunges 45/25 40 Toe to bar 30 Box Jumps 24/20 20 KB Snatches 53/35 10 Pistol Squats L/R

Daily WOD 4/12/19

Olympic Lifting: Min 0-5 Warm up to 80% of 1RM then 8 Min EMOM 4 Bar Facing Burpees 1 Squat Clean - 80% + WOD: 12 Min AMRAP 10 Alt DB Snatches 50/35 10 Toe to Bar 2 Double KB Reverse Lunges **Add 2 Lunges each round

Daily WOD 4/11/19

OPEN GYM Partner WOD: 30 Min CAP 24 - 21 - 18 - 15 - 12 - 9 Cal Row Air Squat Plate Ground 2 Overhead **Both Athletes complete each round

Daily WOD 4/10/19

Strength: Back Squats 3 x 75% 2 x 85% 1+ x 95% WOD: 9 - 15 - 21 Burpee Box Overs 24/20 Power Clean 135/95 Toe to Bar

Daily WOD 4/9/19

Strength: Single Arm DB Complex 5 DB Shoulder to Overhead Turkish Get Up 5 DB Shoulder to Overhead Rest :20 (Repeat w/ other hand) Tempo Strict Pullups x 5-8 WOD: 15 Min AMRAP 20 Deadlifts 135/95 20 Handstand Push-ups 15 Shoulder to Overhead 15 Pull-ups 10 Overhead...

Daily WOD 4/8/19

Olympic Lifting: Snatch Complex 6 Sets Snatch Deadlift Low Hang Snatch Snatch Rest 2 Min. WOD: 8 Min AMRAP 100 Wallball Shots Max 50' Shuttle Run Rest 2:00 8 Min AMRAP 100 KB Swings 53/35 Max 50' Shuttle Run

Daily WOD 4/5/19

Core Work: 10 Strict Toe to Bar 20 Kipping Toe to Bar 30 Knee to Elbow 20 Kipping Toe to Bar 10 Strict Toe to Bar Partner WOD: 20 Min AMRAP 30/20 Cal Row 30 Push-ups

Daily WOD 4/4/19

Strength: Front Squats 5 x 7 @ 75% WOD: 40 KB Swings 53/35 40 Alt Box Step Ups 40 KB Swings

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!