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WOD stands for "Work Out of the Day". Check this section for quick access to our program or get the full descriptions on our WOD page in the top menu.
On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility. Warm...
Warm up: 10 min. Red Band Drills (penguins walks, scap retractions, good mornings)
Skill: Russian Swings, GHD, HR Pushups
A. Back Squat...
Throwback Deadlift pic from 2011. Go Big Jason!
Warm up: 5 min. Jump Rope/ 15 min. Muscle Up practice
Warm up: Freeze Tag for Squats
Skill: Squat Clean, Pullup, POSE
3 Rounds for Time
40 Squat Cleans...
Warm up: 10 min. Plyos ATF. 2 x Bunny Hops, Bear Crawl, Lateral Shuffle, Inch Worm, Carioca, Walking Lunge, Crab Walk
Skill: Front Squat,...
On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility.
Warm up: 4 min. Jump Rope, 1 min. Max double Unders
Skill: Floor Press, Pendlay Row, Evil Wheel (barbell rollout)
A. Alternate sets on 1:30 interval