Daily WOD

Every 7min for 35min: 4 30m Shuttle Touch 12 Burpee Bar Touch 12 Toes to Bar 24 KB Swings…70/53 24/19cal Row For Slowest Round

METCON: 27…21…15…9 of: Thrusters…95/65 Pull Ups For Time (12min Time Cap) MILE MASTERY: 10 Rounds of: :40sec Treadmill :40sec Rest

METCON: 21 Devils Press…50/35’s 21/17cal Bike 1min Rest 18 Devils Press…50/35’s 21/17cal Bike 1min Rest 15 Devils Press…50/35’s 21/17cal Bike For Time (15min Time Cap)... Read More

Every 8min for 40min: 50cal Treadmill Run (or 800m outside) 50/40cal Bike For Slowest Round

*** 9:00am CLASS ONLY TODAY****** NO OPEN GYM FROM 11a-3pm****** WIM HOFF seminar *** 5 Rounds of: 30/24cal Row 3 “CINDY” Rounds 2min Rest For... Read More

***NO 10:30am CLASS SATURDAY 12/10****** 9am CLASS ONLY******WIM HOFF Seminar from 11am-3pm******No OPEN GYM during seminar*** STRENGTH: Max Shoulder Press METCON: 3 Rounds of: 21... Read More

STRENGTH: Max Bench Press METCON: 6 Rounds of: :20sec AMRAP of Ski Cals :40sec Rest :20sec AMRAP of Row Cals :40sec Rest :20sec AMRAP of... Read More

40…30…20…10 of: KB Swings Sit Ups Walking Lunge Steps 2min Rest Then: 10 Rounds of: 3 Wall Walks 5 Burpee Box Jumps 7 Chin Ups... Read More

STRENGTH: Max Deadlift METCON: 8 Rounds of: 15/12cal Row 9 Deadlifts…185/125 6 Toes to Bar For Time (20min Time Cap)

STRENGTH: Max Back Squat METCON: 3 Rounds of: 20 Strict Pull Ups 20 Strict HSPU… floor 120m Sled Push…180/135 2min Rest For Time (25min Time... Read More

4000/3200m Ski 4000/3200m Row (Every 2min 3 G.I. Janes) For Time (40min Time Cap)

15 Rounds of: 5 Bench Press…225/135 4 Snatch…185/125 10cal Run For Time

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: Every 5 min for 25min: 12 Toes to Bar 24 S2OH…95/65 24... Read More

STRENGTH: Bench Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 1min AMRAP of Bike Cals 1min Rest 1min AMRAP... Read More

40/32cal Bike 40 S Arm DB Snatch 10 Wall Walks 40 S DB Step Up 40 Knees to Chest 40 High Wall Balls 40 Pull... Read More

STRENGTH: Deadlift 40% x 5 50% x 5 60% x 5 METCON: 10 Rounds of: 7 Clean n Jerks…135/95 9 Burpee onto Plate 1min Rest... Read More

STRENGTH: Back Squat 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: Cash in- 60m Reverse Sled Drag…180/135... Read More

1mile Run 1000m Ski 800m Run 1000m Row 800m Run 500m Ski 400m Run 500m Row 400m Run 250m Ski 200m Run 250m Row 200m... Read More

5 Rounds of: 8 Shoulder Press…135/95 16 Back Squats…135/95 8 Chin Ups 16/12cal Bike 1min Rest For Time

***NO 6am or 7:30am CLASS TODAY*** STRENGTH: Shoulder Press 75% x 5 85% x 3 95% x 1 plus METCON: Every 5min for 25min: 20... Read More

***NO CLASSES TODAY******NO 6am or 7:30am CLASS FRIDAY 11/25*** With a partner, complete the following: 22min AMRAP of: 60 KB Lunges…70/53 60 KB Swings…70/53 60... Read More

***NO 6pm CLASS TONIGHT******NO CLASSES THURSDAY 11/24******NO 6am or 7:30am CLASS FRIDAY 11/25*** 27…21…15…9 of: Pull Ups S Arm DB Thruster 2min Rest then: 10... Read More

STRENGTH: Deadlift 75% x 5 85% x 3 95% x 1 plus METCON: 3 Rounds of: :40sec AMRAP of Ski Cals 1:20min Rest 3 Rounds... Read More

STRENGTH: Back Squat 75% x 5 85% x 3 95% x 1 plus METCON: 5 Rounds of: 21 HSPU…45’s 9 Sandbag Clean…150/100 2min Rest then:... Read More

3 Rounds of: 60/48cal Ski 60/48cal Bike 4 Rounds of “CINDY” 1min Rest For Time

10 Rounds of: 12/8cal Bike 8 S Arm DB Hang Clean n Jerk…70/50 8 S DB Squats…70/50 For Time

STRENGTH: 70% x 3 80% x 3 90% x 3 plus METCON: 6 Rounds of: Min 1- 6 G.I. Janes Min 2- 10 S2OH…135/95 Min... Read More

STRENGTH: Bench Press 70% x 3 80% x 3 90% x 3 plus METCON: Every 4min for 20min: 7 Power Snatch…155/105 21/17cal Bike For Slowest... Read More

4 Rounds of: 15/12cal Ski 60m Reverse Sled Drag…315/270 15 Burpee Onto Plate 15 Med Ball Knee to Chest 30m Sled Push 30m Walking Lunge... Read More

STRENGTH: Deadlift 70% x 3 80% x 3 90% x 3 plus METCON: Every 5min for 25min: 15 Pull Ups 21cal Treadmill Run For Slowest... Read More

STRENGTH: Back Squat 70% x 3 80% x 3 90% x 3 plus METCON: Every 7min for 21min: 15 Clean n Jerk…185/125 33 High Wall... Read More

13 Rounds of: 300/240m Ski 300/240m Row 4 G.I. Janes 200m Run For Time

Every 7min for 42min: 34/27cal Ski 34/27cal Bike 20 Hang Clean n Jerk…75/55 10 Toes to Bar For Time

Gym will be closed from 7:30am-4:30pm for MACC (mid-Atlantic Collegiate Championships)

STRENGTH: Shoulder Press 40% x 5 50% x 5 60% x 5 METCON: 5 Rounds of: 3min AMRAP of: 60m Reverse Sled Drag…180/135 15 Heavy... Read More