Daily WOD

Friday 10/4/24

CYCLE NOTES: The strength is an old-school bodybuilding triplet. The bench press weight should be light to start, but reps 13-15 should be slow and nearing failure. Same with the bb curls. The conditioning periods are short and we  encourage sprints. STRENGTH: 4x A. 15 Db Bench Press B. 10 Barbell Curl C. 5 Bb …

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Thursday 10/3/24

  TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY

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Thursday 10/3/24

  TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY

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Wednesday 10/2/24

  WORKOUT: 4x 4:00 AMRAP/2:00 Rest 1 Rope Climb 3 Deadlifts (275/175) 6 Burpees   RECOVERY: Wrist/forearm love Cobra

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Tuesday 10/1/24

  CYCLE NOTES: HEAVY!!!  Today we encourage long breaks and big weights. In the conditioning, 40 seconds will seem like a very long time, so if needed, scale so you can do sets of 10 with very quick rests within the working periods. The tabata is alternating so we do both movements 4 times.   …

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Monday 9/30/24

  CYCLE NOTES: September ends with a C&J test! Be sure to choose a weight that will keep you moving. This ought to be a sprint and should take nearyl everyone under 4:00. The 6:00 cap is to accommodate anyone trying to go rx. The runs/rows should totally empty your tanks, so we encourage you …

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Sunday 9/29/24

  TODAY’S SCHEDULE 9:30 – 10:30am: HIIT BOOTCAMP 9:30 – 10:30am: OPEN GYM 10:00 – 10:45am: KidsFit 10:30 – 11:30am: OPEN GYM 10:45 – 11:30am: HardCORE 10:45 – 11:30am: YouthFit

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Saturday 9/28/24

Today we celebrate our September Athlete of The Month, Carlos! Let’s  have some fun!   WORKOUT: 24:00 AMRAP 10 Wallballs 29 Mb Situps 19 Row Cals 9/9 Db Hang Cleans 2/2 Off-Set Db Push-Ups

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Friday 9/27/24

  STRENGTH: 20:00 5x A1. Max Reverse Plank on Bench A2. :30/:30 Paloff Press Hold A3. 5 Strict Toes to Bar   WORKOUT: 3x 200m Run 80m Sandbag/Rack Carry   RECOVERY: Cobra Pigeon

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Thursday 9/26/24

  TODAY’S SCHEDULE 6am  and 7am OPEN GYM 9:00am – 10:30am OPEN GYM 12:00pm – 1:00pm GYMNASTICS 4:30pm – 5:30pm OPEN GYM 5:30pm – 6:30pm HIIT BOOTCAMP 5:30pm – 6:30pm YOGA MOBILITY

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