Daily WOD
Thursday 3/23/23
TODAYS SCHEDULE 6am and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 3:30pm – 4:15pm KIDSFIT 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY
Wednesday 3/22/23
Functional Fitness: 5 Rounds — 3min Work/2min Rest 2 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then… Max Cals
Tuesday 3/21/23
Part One: Front Squat: 2-2-2-2-2 Rest 2:00 between sets Part Two: 9 Minute AMRAP: 3-6-9-12… Hang Power Cleans Burpee Over Bar STANDARD: 65/45 lb RX: 95/65 lb SPORT: 115/75 lb COMPETITION: 135/95 lb
Monday 3/20/23
Part One: Push Press 2-2-2-2-2 Rest 2:00 between sets Part Two: 5 Rounds For Time: 3 Wall Walks 12 Toes-to-Bar
Sunday 3/19/23
TODAY’S SCHEDULE 9:00 – 9:45am: TotFit 9:30 – 10:00am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: YouthFit
Saturday 3/18/23
Functional Fitness: EMOM x 4 rounds : MIN A: 15/12 MIN B: 7 Wall balls + 4 pull-ups MIN C: ME UB TTB (v-ups) MIN D: Rest 1 min
Friday 3/17/23
Part One: RDL @ 40×1 tempo: 4×5 Part Two: For time: 21-15-9 Back squats Handstand push-ups STANDARD: 65/45 lb RX: 105/65 lb SPORT: 135/95 lb COMPETITION: 165/115 lb
Thursday 3/16/23
TODAYS SCHEDULE 6am and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 3:30pm – 4:15pm KIDSFIT 4:30pm – 5:15pm YOUTHFIT 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY
Wednesday 3/15/23
Functional Fitness: 22 Minute AMRAP: 25 Box Jump Overs/Step-Up-Overs 50 Abmat Sit-Ups 25 Calorie
Tuesday 3/14/23
Part One: Push Press 3-3-3-3-3 Rest 2:00 between sets Part Two: 4 Rounds: 10 Power Snatch 35 DUs 12 min cap STANDARD: 65/45 lb RX: 95/65 lb SPORT: 105/75 lb COMPETITION: 115/95 lb