WORKOUT OF THE DAY
OUR PROGRAM
We’ve created our own strength and conditioning program to ensure you are getting the most from your training. We record everything you do digitally so there are tangible results of your success and ours. Every minute of the classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Jan 20 2019

WARM UP – MOBILITY
Big dynamic stretch
C&J warmup w/BB

WOD A
CLEAN PULL + HANG CLEAN + 2 JERKS
20 mins to build to a heavy set in the complex
-Any style for the jerks

WOD B
PUSH PRESS X 4
Push press E2MOM x 5 sets:
6-6-4-4-4 building

WOD C
3 sets:
12-10-8 Bulgarian split squats /side
-rest 1:30-2 mins-

-Barbell on back for squats

ACCESSORY
1) 3 super sets:
8 SA DB press @ 40X1 tempo
8 SA DB upright rows @ 40X1 tempo
-rest 90 secs-

2) Crossover plyo

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 20 2019

WARM UP - MOBILITY Big dynamic stretch C&J warmup w/BB WOD A CLEAN PULL + HANG CLEAN + 2 JERKS 20 mins to build to a heavy set in the complex -Any style for the jerks WOD B PUSH PRESS X 4 Push press E2MOM x 5 sets: 6-6-4-4-4 building WOD C 3 sets: 12-10-8...

read more

Jan 19 2019

WARM UP - MOBILITY 2 rds: 15 Banded g-mornings 50' Partner wheelbarrow walk each 100' Partner banded sprints forwards/backwards 50' Broad jump each WOD A E90SECS x 5 sets: 3 Deadlifts 3 Burpee pull-ups --- -Treat this is a warmup, start light and build to a triple...

read more

Jan 18 2019

WARM UP - MOBILITY 5 mins dynamic - Review KB techniques WOD A KB LEG DEATH COMPLEX As an UB double KB complex: Complete 3 sets, building as needed. 8 Cleans 25' Front rack walking lunges 8 Deadlifts 25' Walking lunges (KB's by side) -Rest 2 mins- WOD B FULL SEND...

read more

Jan 17 2019

WARM UP - MOBILITY Bands & KB's 2-3 sets: Banded shoulder warmups + KB warmups; windmills, swings, snatches etc. --- Tech hang snatch WOD A HANG POWER SNATCH X 3 EMOM x 10 mins: 3 Hang power snatches -Don't go super heavy on these today, work on cycling the bar...

read more

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...

read more