Daily WOD

WOD OPEN & PERFORMANCE & FITNESS 4 Rounds of: 15 Burpee Box Jumps (24/20″) 20 Calorie Row 15 KB Swings (53/35) 200m Run For Time Scheduling announcements:... Read More

WOD OPEN – PERFORMANCE – FITNESS 27-21-15-9: Power Snatch (75/55#) Wallballs (20/16#) Calorie Row For Time Scheduling announcements: Memorial Day, Monday May 29th, Open Gym... Read More

Open Gym 10AM to Noon Suggested WOD 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups 400 Meter Emtpy Sled Push 10-8-6-4-2: Bench Press (135/95#) Strict Pull-ups For... Read More

Scheduling announcements: Memorial Day, Monday May 29th, Open Gym 9AM to 11AM only. MURPH!!! 8AM Bootcamp 830AM Cycle 9AM Team WOD HERO WOD “Miron” (Mirosław... Read More

WOD “OPEN & PERFORMANCE” 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks (135/95#) 12 Toes-to-Bar “FITNESS” 3 Rounds: 12 Power Cleans (115/80#)... Read More

WOD “OPEN & PERFORMANCE” AMRAP 20: 10 Kettlebell Swings (70/53#) 10 Box Jumps (24/20″) 10 Burpees 200m Run “FITNESS” AMRAP 20: 10 Kettlebell Swings (53/35#)... Read More

WOD “OPEN & PERFORMANCE” Overhead Squat – Build to a Heavy Single Snatch Balance – Build to a Heavy Single Squat Snatch – Build to... Read More

WOD “OPEN & PERFORMANCE” 3 Rounds: 50 Double-unders 20 Wallballs (20/16#) – 50 Calorie Row – 2 Rounds: 50 Double-unders 20 Wallballs (20/16#) – 35... Read More

WOD OPEN / PERFORMANCE 4 Rounds: Min 1: 1 Round of Strict Cindy Min 2: 15/12 Calorie Row Min 3: Max Clean and Jerks (135/95#) FITNESS... Read More

Open Gym 10AM to Noon Suggested WOD 1 Mile Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 800 Meter Run 15Kettlebell Swings (53/35) 15... Read More