Workout of the Day

Find the daily workout routine by our coaches right here.

WE HAVE CLASSES at 9AM and 10AM ONLY, AND OPEN FLOOR from 11AM - NOON.

WOD:

CONDITIONING:
5 Rounds of:
1:00 Row
1:00 Ball Slams
1:00 Double Unders
1:00 Rest

WE HAVE CLASS AT 8AM and 9AM ONLY TODAY!!!

WOD:

"KALSU"
For Time:
100 Thrusters @ 135/95
*Every Minute on the Minute perform 5 burpees

CROSSFIT WOD (NO CLASSES @ 7pm and 8pm) 

Each for time:
3 rounds of:
10 DB Snatch @ 50/35
10 T2B
10 Box Jump
2:00 Rest
2 rounds of:
10 DB Snatch @ 50/35
10 T2B
10 Box Jump
1:00 Rest
1 Round of:
10 DB Snatch @ 50/35
10 T2B
10 Box Jump

CROSSFIT WOD

CONDITIONING:
AMRAP 20 of:
1K Row Buy in, then
With Remaining Time:
AMRAP of:
3 Strict Pull-up
6 HSPU
12 Russian Swing @ 70/53

CROSSFIT WOD

STRENGTH:
10 Minutes to build to a Heavy Clean

CONDITIONING:
3 x
AMRAP 3 of:
400m Run
Max Effort Squat Clean @ 135/95 w/ Remaining Time
3:00 Rest between AMRAPs

WEIGHTLIFTING @ 9AM
Warm-up: Muscle Snatch + Snatch Balance: 2+2: Building over 5 sets
Power Snatch + OHS: Work to Heavy 2+2, then 2 sets@90%
Weighted Plank: 3 x 1:00, 1:00 Rest

CROSSFIT WOD

CONDITIONING:
For time:
50/35 Calorie Assault Bike
1 Mile Run
*2 Scores: Assault Bike Time and Total Time

CROSSFIT WOD

STRENGTH:
DEADLIFT: 1RM TEST

AMRAP 10 Ladder of:
3,6,9,....
Deadlift @ 225/155
Burpee Box Jump Over @ 24/20

CROSSFIT WOD

STRENGTH:
STRICT PRESS: 1RM TEST

CONDITIONING:
EMOM for 15 Minutes:
Min 1: 50 Double Unders
Min 2: 10 Pull-ups
Min 3: 10 Push Press @ 95/65