Latest WOD

SWEAT As far as you can get in 35 min of: 30-25-20-15-10 Ball Slams (20/10) OH med ball walking lunge Russian Twists Single arm med... Read More

A. Mobility B. Coach led dynamic mobility followed by 8-10 minute barbell warm-up C. WOD In teams of 2 on a 35 minute running clock:... Read More

A. Mobility B. Strength 4 sets of 5 reps: 3111 Tempo Deadlifts (3 second lowering) C. WOD “Diane” 21, 15, 9, reps of: Deadlifts (225/155)... Read More

Sweat WOD 20 min AMRAP 6 DB Deadlifts (50/35) 7 Box Jumps (24/20) 10 American KB Swings (70/53) 25 Double-unders Rest 5 minutes 12 min... Read More

A. Mobility B. Strength/Volume/Warm-up 8 minute alternating EMOM: 3 Tempo Pull-Ups at 50×1 * 6 Pistols ** * Scale: Ring Rows ** Challenge: Weighted with... Read More

A. Mobility B. Strength/Volume Spend 15 – 20 minutes of 5, 4, 3, 4, 5 reps of: Front Squats * Start at around  65-70% of... Read More