Workouts of the Day (WOD)

Browse through our daily workouts to get a sense of our programming. You’ll notice that we feature a balanced program of strength training, conditioning, and gymnastics.

072224

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Monday, July 22WOD Happy Birthday, Morgan Kowalczyk! Warm-up: 10 Leg swing 1:00 Air bike 1:00 Sun salutation 6 Spiderman lunge w/reach 25 Jumping jax 5 Lat pull 5 Knee raise...
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071824

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Thursday, July 18WOD Happy Birthday, Steve Bond! Warm-Up: 4 Inchworm 10 Leg swing 75' Each Over & Under the fence Bear Crawl High knees Butt kicks Side shuffle Crab walk...
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071724

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Wednesday, July 17WOD Warm-up: 5 Perfect stretch 10 Wall squat (use todays tempo) 20 Banded Monster walk (10L/10R) 1 minute Row (start at 50% effort and increase intensity every :10)...
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071224

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Friday, July 12WOD Happy Birthday, Catharine McNally & Alexandra Bousselot! Warm-Up: 10 Leg swing 10 Bootstrapper 5 Floor tap (F/M/B) 10 Figure 4 glute bridge 16 Fire hydrant 10 Scorpion...
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