WODs

September 19, 2020 Saturday

Clean up Cancer!

Record your max clean. Any clean. Participants will donate $10 + $0.10 per pound lifted.

Part 1 Saturday

Part 2 Saturday

Part 3 Saturday


September 18, 2020 Friday

Coaches Choice Warmup


September 17, 2020 Thursday

Just get warmed up for back squat.

you can kiss your shoulders goodbye.

if time permits focusing on shoulders.


September 16, 2020 Wednesday

Coaches Choice Warmup

Alternating movements each round.


September 15, 2020 Tuesday

Coaches Choice Warmup

Lets have two or more heats on this WOD so that we can have more classmates push each other. Go over both movements discuss strategies. Make sure to record and remember your time as we will retest this WOD again.


September 14, 2020 Monday

Stretch needed muscle groups for workouts.

Remember. Form over weight.

Your Score is total overhead squats for all 4 rounds


September 13, 2020 Sunday

Happy Birthday, Mia!!


September 12, 2020 Saturday

September 11, 2001 tribute


September 11, 2020 Friday

If Barbell Assisted, use the same rack location and feet placement as last time.

If you don't have a strict pull-up

A Ripping Good Time.......

Coach Led Cooldown and Stretching


September 10, 2020 Thursday

General Warmup

Teaching Movements-Barbell Turkish Getup

Coach Led Cooldown and Stretching


September 09, 2020 Wednesday

Coaches Choice Warmup

Teams of 2-Alternating Work