September 09, 2019 Monday


September 07, 2019 Saturday

Partner-row, back squat

In 8 minutes one person rows 300m while the other person back squats (advanced: 135lbs, intermediate*:83lbs, novice: 53lbs) for reps. When the 300m is up, switch places. Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed. Final score is the total number of back squats performed. Flip a metal plate if you can't decide who starts on the rower and who starts with the squats.

Partner WOD

Split distance and reps equally between partners.


September 06, 2019 Friday


September 05, 2019 Thursday

Making Gains

There is nothing to fear in growth. Grow today as you work on your wrists, ankles, knees, calves, achilles, shoulders, upper back, chest, hamstrings, and lower back.


September 04, 2019 Wednesday


September 03, 2019 Tuesday


September 02, 2019 Monday

Partner Warm-Up

Partner WOD

*full clean Partners must share a barbell and a rower. Partners can choose barbell weight.


August 31, 2019 Saturday

Partner Warm Up

Split work evenly. One partner works at a time. Complete each movement before moving on to the next one.


August 30, 2019 Friday


August 29, 2019 Thursday

Find Your Purpose

What motivates you is your purpose. Get to work with today’s routine for your shoulders, back, spine, hamstrings, IT band, and hips.


August 28, 2019 Wednesday


August 27, 2019 Tuesday

10 minutes