WOD – Friday 6/1

So now that the push-up bloodbath is over, we can officially move on with pride. With a lofty goal of completing 20,000 push-ups as a gym in the month of May, we tackled it head on leaving zero [...]

WOD – Thursday 5/31

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 push-ups 15 banded pull-aparts Mobility Light band work and rotational drills to prep for WOD Strength A. Bench press – 7×3@ 75-85% of [...]

WOD – Wedensday 5/30

Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 wall balls 10 bootstrap squats 10e monster walks Mobility The Port squat mobility series Strength Back squat – E:90 for 12 min Round 1 [...]

WOD – Tuesday 5/29

Warm-up Spend 4 minutes in Z1 Then, 2 rounds 20t walking lunges 15 KB deadlifts 10 hollow rocks 5 inchworms w/down dog push-up Mobility Spend a few minutes on the posterior chain Strength A1. SL [...]

Memorial Day Murph – 5/28

Murph is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. The Hero WOD was one of [...]

WOD – Sunday 5/27

Warm-up Spend 2 minutes on a foam roller Spend 2 minutes in Z1 Then, 2 rounds 10 sit-ups 10 RKBS Mobility Banded shoulder Ankle mobility Strength 3 rounds not for time :25 ab plate switches 20t [...]

WOD – Saturday 5/26

Warm-up 1-mile Native American run Then, 3 rounds with a BB 5 deadlifts 5 hang power cleans 5 front squats 5 push press/push jerks 5 back squats 5 push press/push jerks Mobility Full group [...]

WOD – Friday 5/25

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 20 air squats 15 push-ups 10 ring rows Mobility The Port squat mobility series Strength A. Wide stance box squat – 8×3@55 to 65% of your [...]

WOD – Thursday 5/24

Warm-up 10 minutes of Rowling Round 1 – sit-ups Round 2 – squats Round 3 – push-ups Round 4 – pull-ups Round 5 – burpees Mobility Quick mobility session Strength A1. [...]

WOD – Wednesday 5/23

Warm-up Spend 2 minutes in Z1 Then, 2 rounds 15 med ball cleans 15 wall balls Mobility Front rack mobility session Strength Push press – wave format; 3.2.1. x3 One strength, limited time. [...]

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