Workout Of the Day ROOKIE / ALL LEVELS A. 1,000 Meter Row Directly Into… 30 Dumbbell Snatches 15 Burpee Box Jumps 20 Dumbbell Snatches 10 Burpee Box Jumps 10 Dumbbell Snatches 5 Burpee Box Jumps INTERMEDIATE A. 1,000 Meter Row Directly Into… 30 Dumbbell Snatches 20/15 [...]

Workout Of the Day ROOKIE / ALL LEVELS A. For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front Squats 200 Meter Run, 8 Front Squats 200 Meter Run, 10 Front Squats INTERMEDIATE A. Build to a [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: 21/15 Calorie row 15 Knees to Elbows 7 Power Clean and Jerks INTERMEDIATE A. 4 Rounds for time: 21/15 Calorie row 15 Toes to Bar 7 Power Clean and Jerks 70/45Kg [...]

Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! [...]

Workout Of the Day ROOKIE / ALL LEVELS "Bubba Gump" A 3 Rounds for time: 800 Meter Run 20 Deadlifts 20 Lateral Barbell Burpees INTERMEDIATE "Bubba Gump" A 3 Rounds for time: 800 Meter Run 30 Deadlifts 70/50 kg 30 Lateral Barbell Burpees NEWS [...]

Workout Of the Day ROOKIE / ALL LEVELS "Denim" A. AMRAP 15 minutes: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats INTERMEDIATE "Denim" A. Build to Heavy Set of 3, Overhead squat B. AMRAP 15 minutes: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats [...]

Workout Of the Day ROOKIE / ALL LEVELS "Old Town Road" A. 6 Rounds for time: 15/12 Calorie Row 50m Farmers Carry 9 Strict Knees to elbows INTERMEDIATE "Old Town Road" A. 6 Rounds for time: 15/12 Calorie Row 50m Farmers Carry 24/16 Kg 9 Strict [...]

Workout Of the Day ROOKIE / ALL LEVELS "The Chief" A. 5 Rounds for time AMRAP 3 minutes: 3 Power Cleans 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds INTERMEDIATE "The Chief" A. 5 Rounds for time AMRAP 3 minutes: 3 Power Cleans (135/95) [...]

Workout Of the Day ROOKIE / ALL LEVELS "Boat Race" A. 3 Rounds for time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. *Score Is Total Time, Including Rest. INTERMEDIATE "Boat Race" A. 3 Rounds for time: 500 Meter Row 400 Meter Run [...]

Workout Of the Day ROOKIE / ALL LEVELS "Destiny's Child" A. For time: 15-12-9 Power Snatch Box Jump Overs Directly Into… 15-12-9 Overhead Squats Lateral Barbell Burpees INTERMEDIATE "Destiny's Child" A. Emom for 7 min: Minute 1: 3 Power Snatch Minute 2: 2 Power Snatch Minute [...]