WOD

Workout Of the Day

Friday, March 27th, 2020

Workout of the Day: "House Party" 4 2-minute rounds of: 20 dumbbell box step-ups  Max reps of DB push press  -Rest 2 minutes between rounds -Use one DB...

Thursday, March 26th, 2020

Workout of the Day: "One Flew Over the Cuckoo's Nest" 3 rounds for time of: 50 meter lunge AFSAP (as few steps as possible) 1 burpee...

Tuesday, March 24th, 2020

Workout of the Day: "Incarcerated"  Ascending ladder for 5 minutes: 2 strict handstand push-ups 2 shuttle sprints (10 meters each) 4 strict handstand push-ups 4 shuttle sprints...

Monday, March 23rd, 2020

Workout of the Day: "Cabin Fever" Every 10 minutes x 2 rounds: 800 meter run 30 alternating dumbbell snatches 50 wall balls* If you don't have a...

Saturday, March 21st, 2020

Workout of the Day: “Rikers Island” 21-15-9-15-21 Reverse lunges Hollow rocks DB or KB sumo deadlift high pull  -At the beginning of each round, run 100 meters.  Start...

Friday, March 20th, 2020

Workout of the Day: "Boo Radley" For time:  150 burpees E2MOM complete 15 sit-ups. The workout begins with 15 sit-ups. ...

Thursday, March 19th, 2020

Workout of the Day: "Prison Yard Tabata" For max reps at each station: Tabata KB swings  Tabata goblet squats Tabata mountain climbers Tabata shuttle runs (10 meters each) -The Tabata interval...

Wednesday, March 18th, 2019

Workout of the Day: "Claustrophobic" AMRAP in 14 minutes: 30 double unders or 60 single unders 30 second plank hold 7 burpees This plank time can be counted...

Tuesday, March 17th, 2020

 In an effort to play our role in the slow down of COVID-19, we have decided to temporarily close our doors effective today,...

Monday, March 16th, 2020

Strength:  Front squat On the 1:30 x 7 sets: On the 0:00:  3 reps @77% On the 1:30:  1 rep @ 82% On the 3:00:  3 reps @...