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.

021724

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Saturday, February 17WOD WOD: A) 3-3-3-3-3 Front squat or OHS *14 minutes building. B) Partner WOD For time: 150 Partner Wallball (20/14#) 120 Box jump over (24/20") 90 Push press...
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021624

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Friday, February 16WOD Warm-up: 7 Bootstrapper 3 Inchworm lunge 8 Cossack squat 10 Tuck up 10 Single leg glute bridge 6 Cat cow 10 Superman 10 Top down deadlift in...
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021524

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Thursday, February 15WOD Happy Birthday, Evan Eile! Warm-Up: 10 Leg swing 5 Up down dog 1:00 Row :30 Deep squat complex :30 Spiderman lunge 10 Hollow rock 10 Iron cross...
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021224

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Monday, February 12WOD Warm-up: 1:00 Leg swing 1:00 Air bike 10 Tuck-up 10 Scorpion 8 Bootstrapper 8 Muscle clean 6 Lat pull 6 Hanging knee raise 4 Deep squat complex...
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021024

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Saturday, February 10WOD WOD: A) Strict Press 1-1-1-1-1 Push press 1-1-1-1-1 15 minutes to build to a heavy single strict press and a heavy single push press. B) Open WOD...
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020924

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Friday, February 9WOD Warm-up: 10 Leg swing 5 Inchworm 10 Wall facing squat 7 Muscle clean 7 Zombie squat 200m Run 7 Bootstrapper 10 Iron cross 6 Spiderman lunge WOD:...
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020824

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Thursday, February 8WOD Warm-Up: :30 Air bike :30 Up down dog :30 Spiderman lunge :30 Single leg v-up :30 Bird dog :30 Fire hydrant :30 Air bike :30 Mountain climber...
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020724

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Wednesday, February 7WOD Warm-up: 4 Inchworm 4 Yoga pushup 10 Hollow rock 10 Iron cross 10 Glute bridge 6 Spiderman lunge 16 Speed skater 10 Top down deadlift 10 Bench...
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