19 Nov WOD – Tuesday, November 20th
STRENGTH: Wendler Strict Press Week 3 Cycle 2 (15 min) % Based on 90% of 1 Rep Max 75% + 5# X 5 85% + 5# X 3 95% + 5# X Max Reps WOD: 500M Row/ 24/20...
WOD Blog
All in.
18 Nov WOD – Monday, November 19th
STRENGTH: Wendler Back Squat Week 3 Cycle 2 (20 min) % Based on 90% of 1 Rep Max 75% + 10# X 5 85% + 10# X 3 95% + 10# X Max Reps WOD: 12 MIN AMRAP 2-4-6-8-10… Squat...
17 Nov WOD- Sunday, November 18
Open for Sunday! STRENGTH 4 sets of 20 sec Back rack holds @ 110% Of 1RM Back Squat (1 min rest) *this is to prepare your CNS for heavy loads* WOD: All for time: 3rds 15 Wall...
16 Nov WOD-Saturday, November 17
Open for Saturday! Cardio is ill-advised. Note our strength/skill/accessory WOD programmed. 8:30 am Lite N Tite 4 sets for quality: -5 windmills each side at heavy -8 half kneeling Fillly press -8 Cossack...
15 Nov CLOSED-Friday, November 16
For the safety of you and our coaches it is not advised to do prolonged strenuous activity with this air quality. Therefore, we will not hold any classes Friday. Sorry...
14 Nov WOD – Thursday, November 15th
EVENING CLASSES CANCELED: Due to deteriorating air quality, the box will be closed for the rest of the evening. World Gym is also closed. We will update you tonight on...
13 Nov WOD – Wednesday, November 14th
WOD 4 Rounds for time 500m row 75 DU/ 225 Singles 50 Sit-ups/35 Sit-ups 25 Push-ups 50ft Handstand walk/ 100ft Bear Crawl 1 min rest *35 MIN CAP Recovery: -T-spine smash with therapy balls -barbell/KB calf smash (2 min...
12 Nov WOD – Tuesday, November 13th
We are operating on regular schedule! The garage door will remain closed to keep the smoke out, please enter through the side door. Note, it will be extra chilly inside...
11 Nov WOD – Monday, November 12th
WOD: DT 5 Rounds For Time Of: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 LV2: 135/95 LV1: 95/65 STRENGTH: Wendler Back Squat Week 2 Cycle 2 (20 min) % Based on 90% of...
11 Nov WOD-Sunday, November 11
We will be having 9:30 and 10:30 am class today! STRENGTH: Wendler Make-Up (20 MIN) Or Olympic Goat Work (20 MIN) *2 Sec Pause In the Catch position of Either Movement *No more...