Daily WOD

**Dates to remember** October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer. November 18th– “TRIPLES CLASSIC”- get yourself two... Read More

**Dates to remember** October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer. November 18th– “TRIPLES CLASSIC”- get yourself two... Read More

**PROGRAM NOTES** We’ve got a special workout this Monday for 9/11. This is the 6th week of our 8 week cycle of Wendler 5,3,1. We... Read More

**PROGRAM NOTES** **10:00am Class Only Monday 9/4/23** This is the 5th week of our 8 week cycle of Wendler 5,3,1. This week we will be... Read More

***10:00am Class Only Labor Day 9/4/23*** **PROGRAM NOTES** This is the 4th week of our 8 week cycle of Wendler 5,3,1. This week we will... Read More

**PROGRAM NOTES** This is the third week of our 8 week cycle of Wendler 5,3,1. Different from past cycles of Wendler we will be using... Read More

**PROGRAM NOTES** This is the second week of our 8 week cycle of Wendler 5,3,1. Different from past cycles of Wendler we will be using... Read More

**PROGRAM NOTES** Time to get STRONG!! This week we begin an 8 week cycle of Wendler 5,3,1. Different from past cycles of Wendler we will... Read More

**PROGRAM NOTES** Another week of fitness that is FUN annnd good for you!! Monday and Wednesday we will be finishing up a 2 week phase... Read More

**PROGRAM NOTES** This week we will conclude our 6 week MILE MASTERY program on Monday with the final retest of a 1mile run. Beginning Wednesday... Read More

**PROGRAM NOTES** This weeks per usual we are starting off with a couple of tough METCONs on Monday and Tuesday.  Wednesdays are a day to... Read More

**PROGRAM NOTES** This weeks programming starts off with a couple hard hitting classic METCONs on Monday and Tuesday. Wednesday we back off of the heavy... Read More

**PROGRAM NOTES** 7.3.23 Monday- Normal Schedule 7.4.23 Tuesday- 10am Class Only 7.5.23 Wednesday- Normal Schedule This is week 3 of 6 for MILE MASTERY. Along... Read More

**PROGRAM NOTES** This is week 2 of MILE MASTERY. Along with MILE MASTERY we will still be continuing OLYMPIC on Tuesday and Thursday. The METCON... Read More

**PROGRAM NOTES** Ready to PR your mile time!? For this week’s programming we begin another Round of MILE MASTERY. We start with a 1 mile... Read More

**PROGRAM NOTES** “HERE…WE…GO…” This week we are again following the protocol of OLYPIC Tuesday and Thursday but this will be the last week of  BUILDER Monday... Read More

**PROGRAM NOTES** Ok, HERE…WE…GO… This week we are again following the protocol of OLYPIC Tuesday and Thursday with BUILDER Monday and Wednesday. Friday we will... Read More

***PROGRAM NOTES*** Ok, we are starting this week off with our annual MURPH. Expect to be a little worn out Tuesday and Thursday. That being... Read More

**3…2…1 GO!! at 10:00am** **please arrive early, stretch and get set up on your own** **as always friends and family welcome!** 1mile Run 100 Pull... Read More

OLYMPIC: 5×1 CnJ complex (2 Deadlifts, 2 power cleans, 1 hang squat clean) METCON: Every 4min for 20min: 21/17cal Row 15 Clean n Jerks…135/95 For... Read More

BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 50…40…30…20…10 of: Bike Calories (40…32…24…16…8) Med Ball Sit Ups Facing Wall (After each set 60m... Read More

OLYMPIC: 5×1 Snatch Complex (2 Snatch High Pulls, 1 Squat Snatch) METCON: Every 3min for 21min: 18/14cal Ski 200m Run For Slowest Round

BUILDER: 12…9…6 of: Strict Chest to Bar Sumo Deadlift DB Curl METCON: 3 Rounds of: 12 Ring Muscle Ups (sub- 15 Chin Ups) 32 Heavy... Read More

10-1 of: Bench Press…185/115 SDLHP…155/115 (60m KB Farmers Carry after each set…97/70’s) For Time

8:30am- OLYMPIC: 7×2 High Hang Squat Snatch 7×2 Split Jerk 9:30am- ZONE 2: 18min Calorie Bike 2min Rest 18min Calorie Row For Recovery 10:45am- YOGA

This week will be similar to the previous week. Goals for this week are to continue “MURPH” preparation, continue strengthening our connective tissue with “BUILDER”... Read More

BUILDER: 12…9…6 of: Strict Pull Ups S Arm DB Row Barbell Curl METCON: 3 Rounds of: 30/24cal Row 25 HSPU…45’s 400m Run 1min Rest For... Read More

OLYMPIC: 3×2 Below the knee Clean Pull 5×1 Clean n Jerk METCON: 5…4…3…2…1 of: “CINDY” Rounds (7 Clean n Jerks after each round…165/115) For Time... Read More

***YOGA this Sunday 10:45am***BUILDER: 12…9…6 of: Bench Press DB Shoulder Press Dips METCON: 16min AMRAP of: 200m Farmers Carry 7 Wall Walks 14 DB Burpees... Read More

***YOGA this Sunday 10:45am***OLYMPIC: 3×2 Below the knee Snatch Pull 5×1 Snatch METCON: 6 Rounds of: :45sec AMRAP of Ski Calories 1:15min Rest Then: 6... Read More

***YOGA this Sunday 10:45am***CORE VALUES: 4 Rounds of: 1min Rt Side Plank 1min Lf Side Plank 20 DB Sit Ups (12min Time Cap) METCON: 10... Read More

***YOGA this Sunday 10:45am***Every 8min For 24min: (4) 40’ Rope Sled Drag…315/225 30 Goblet Squats…70/53 20 KB Swings…70/53 For Slowest Round

OLYMPIC: 5×2 Power Snatch 5×2 Power Clean ZONE 2: 0:00-24min: 5,000/4,000m Row 24min- 48min: 4,000/3,200m Ski For Recovery **YOGA 10:45am**

This week we will be transitioning away from the pure strength that we were previously doing with Wendler’s 5…3…1. Before we begin another strength cycle... Read More

BUILDER: 15…12…9 of: Strict Pull Ups Bent Over BB Row DB Curls DB Lateral Raise METCON: 800m Run Then: 3 Rounds of: 20 Pull Ups... Read More

OLYMPIC: 7×2 Snatch Complex (1 below the knee, 1 above the knee, 1 Snatch) METCON: Every 3min for 21min: 15/12cal Bike 2 Sandbag Cleans…150/100 10m... Read More