Thursday 05/04
WOD - 5 RFT
21-15-9-15-21
Cal Row
Box Jump Overs
5-4-3-4-5 Ring MU
(Mod to: 15-12-9-12-15 Pull ups)
Post WOD Body Armor - 4RNFT
:30 Hollow Hold
20 Seated banded rows
10 DB Bench Press
Wednesday 05/03
Strength - Every 2:00 x 6 Sets
5-5-5-3-3-3 Deadlifts
Build based off feel
WOD - 3RFT
60 DU
25 Alt. DB Snatch (50/35)
20 Burpees
Tuesday 05/02
WOD - Alt OTM x 6 Rounds
Min 1: 18/15 Cal Row/Ski/Bike
Min 2 : 16 T2B
Min 3 : 28 Wallballs (20/14)
Min 4 : Rest
Monday 05/01
Congratulations to ALL who competed this past Saturday at our second annual Spring Fling competition. It was definitely one to remember. We are SO proud of you for giving it your all. We saw so many PRs as well!
A big thank you to everyone who helped out along the way changing equipment, putting things away, and running scores too. It means more than you know.
We love you all so much and truly have the best community around!
Strength - Every 2:00 x 5 Sets
5 Overhead Squats
Build to a heavy set
WOD - 14 min AMRAP
200m Run
9 Power Cleans (165/115)
6 HSPU
Friday 04/28
Tomorrow is the big day! Spring Fling 2023
The first two workouts have been announced on our Instagram page. The third will be released this afternoon. Please be sure to watch all three videos before the competition to review all movement standards and breakdowns of the wods.
Saturday (no regular classes) - Doors at 8am
Mandatory athlete briefing at 8:40am - please be in the building by this time
First WOD start at 9:00am
Body Armor - 4RNFT
10 Kneeling DB Press ea. arm
50ft. Handstand Walk (:30 Hold)
10 Pallof Press ea. side
6 Tempo goblet squat
Conditioning - 5RFT
500m Row
1:00 Rest