Daily WOD

**NO CLASSES MONDAY 1/1/24 HAPPY NEW YEAR** **NO 6am or 7:30am or 9am CLASSES 1/2/24** **Save the date** **EXPLODE FRIENDSGIVING JAN 13th, 3:00pm** **PROGRAM NOTES**... Read More

**Save the date** **EXPLODE FRIENDSGIVING JAN 13th** **PROGRAM NOTES** STRENGTH: This will be week 6 of our 8 week cycle of Wendler 5,3,1. Last week... Read More

**Save the date** **On 12.11.23 starting at 4:30pm there will be FREE PT SCREENINGS done by Dr. Dan Luczka, PT, DPT, OCS of InstaCare Physical... Read More

**Save the date** **On 12.11.23 starting at 4:30pm there will be free PT Screenings done by Dr. Dan Luczka, PT, DPT, OCS of InstaCare Physical... Read More

**Save the date** Explode Friendsgiving January 13th **PROGRAM NOTES** STRENGTH: This will be week 3 of our 8 week cycle of Wendler 5,3,1.  Monday and... Read More

**Save the date** EXPLODE FRIENDSGIVING– January 13th -Wednesday (Night before Thanksgiving) NO 6PM CLASS -Thursday (Thanksgiving) NO CLASSES -Friday (day after Thanksgiving) NO 6am or... Read More

Saturday November 18th- “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.  There is a... Read More

November 18th- “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.  Register for the Triples... Read More

**7:00am Class Only this Saturday and Sunday. November 4th and 5th. November 4th and 5th- We are going to have a 7am Class Only on... Read More

November 4th and 5th– We are going to have a 7am Class Only on both weekend days. We will be hosting Goldenline Athlete Camp.  If you... Read More

November 18th– “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.  Register for the Triples... Read More

November 18th– “TRIPLES CLASSIC”- get yourself two buddies and have a blast competing in a couple of workouts here at Explode.  Register for the Triples... Read More

**Dates to remember** October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer.  NO CLASSES THAT DAY Register your team... Read More

**Dates to remember** October 7th 9:00am– “ARMENTO MILE” fundraiser workout for a local family dealing with brain cancer. -Register your team of 4 here: eventbrite.com/e/2023-armento-mile-tickets-726450431797?aff=oddtdtcreator... 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