WORKOUT OF THE DAY

WORKOUT

OF THE DAY

 

Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Jan 16 2019

WARM UP – MOBILITY
Partner up and alternate 2 rds each:
P1: 1 min row
P2: 1 min run laps

Full body mobility

WOD A
MOTORSPORT
30 min AMRAP:
20/15 Cal Bike
400m Run
20 Ball slams 40/30lb
400m Row
200′ Sled push 55/35lb

-Start on any station and try to move in order from there, but change the order if needed

ACCESSORY
Stretch! Hold for 2-3 mins per side
P-chain floss
Pecs laying on floor or w/band
Couch
Lats w/band
Frog

Weekly Summary

Program Summary: Jan 14th – Jan 20th

Monday: Bench press / WOD
Tuesday: Squat / lower body
Wednesday: Big conditioning WOD
Thursday: Snatch / WOD
Friday: Mixed strength work / WOD
Saturday: Benchmark
Sunday: Clean & jerk / strength work

Program Summary: Jan 7th – Jan 13th

Monday: Squat / lower body
Tuesday: Gymnastics / upper body
Wednesday: Big conditioning WOD
Thursday: Mixed strength work
Friday: Lower body / WOD
Saturday: Benchmark
Sunday: Snatch / strength work

Program Summary: Dec 31st – Jan 6th

Monday: Holiday classes: NYE WOD
Tuesday: CLOSED (New Years Day)
Wednesday: Regular schedule CrossFit
Thursday: Regular schedule CrossFit
Friday: Regular schedule CrossFit
Saturday: Benchmark / Hero
Sunday: Olympic lifting

Wod Archive

Jan 16 2019

WARM UP - MOBILITY Partner up and alternate 2 rds each: P1: 1 min row P2: 1 min run laps --- Full body mobility WOD A MOTORSPORT 30 min AMRAP: 20/15 Cal Bike 400m Run 20 Ball slams 40/30lb 400m Row 200' Sled push 55/35lb --- -Start on any station and try to move in...

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Jan 16 2019

WARM UP - MOBILITY 3-4 mins dynamic - 2 sets: banded glute warmups + core + jumping lunges WOD A FRONT SQUAT X 6 12 FRONT RACK LUNGES E2.5MOM x 7 sets: Sets 1-3: 6 Front squats Set 4: *Rest/change weights* Sets 5-7: 12 Alt. front rack step forward lunges --- -Front...

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Jan 14 2019

WARM UP - MOBILITY Shoulder circles / pec openers - 2 rounds: 10 SA shoulder external rotations off knee 3-5 Strict pull-ups or 8-10 ring rows 10 Banded pec flies + 10 chest press (band around post) 5-7 Plyo or clapping push-ups WOD A WEIGHTED PULLUP X 4 1 1/4 BENCH...

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Jan 13 2019

WARM UP - MOBILITY PVC shoulder/thoracic mobility drills & hip openers JUNKYARD DOG! --- Snatch warmup w/BB: BTN snatch grip PP + pause OHS (from WOD B) Snatch warmup drills for WOD A WOD A PAUSE SN PULL + PAUSE SN + SNATCH Pause at knees for 3 secs E2.5MOM x 7...

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Jan 12 2019

WARM UP - MOBILITY Agility ladder + dynamic stretch - 2 rds: 8-10 Beat swings / pull-ups 5-7 Box step-ups /side 8-10 Push-ups 10 Jumping squats WOD A Choose either "Mary" or a "Cindy" variation for today's workout... MARY 20 Minute AMRAP: 5 Handstand Push-ups 10...

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