Workout of the Day

Find the daily workout routine by our coaches right here.

WEIGHTLIFTING @ 9AM: Warm-up: OHS Position and 5x3 Snatch Balance for Speed Hang Snatch: 2x2@70%, 75%x2, 80%x2, 3x2@85% BTN Snatch Grip Push Press: 5x3 Building Core: Straight Leg Weighted Sit-up: 5x10 (To be performed w/ 2 DBs or KBs overhead. May scale to a single plate if OH stability is an issue) COMMUNITY @ 10AM and 11AM In Teams of […]
ENDURANCE @ 9AM Every 3 Minutes, for 10 rounds: ODD Rounds: 10 Burpees 15/10 Calorie Assault Bike EVEN Rounds: 40 Double Unders 20/15 Calorie Row *Perform each round as fast as possible. Rest remaining time.  COMMUNITY @ 10AM and 11AM In Pairs: AMRAP 12 of: Calorie Row AMRAP 12 of: DB Snatch AMRAP 12 of: Burpees *Athletes must rotate every […]
CROSSFIT WOD CONDITIONING: OPEN WOD 16.1-ish AMRAP 20 of: 8 OH Lunge Steps @ 95/65 8 Burpees Over Bar 8 OH Lunge Steps 8 C2B Pull-ups *Lunges will be done in place *Burpees will be performed laterally over bar         FLEXFiiT WOD FLEX on – FLEX off (31 min) AMRAP 5 9/6 Cal Row 9 Lateral Jumps […]
CROSSFIT WOD SKILL/CONDITIONING: EMOM 30: Min 1: 12/8 Calorie Row Min 2: 6 HSPU Min 3: 6 D-ball Over Shoulder         FLEXFiiT WOD TEAM FLEX – Teams of 2 AMRAP 10 Rotating Complex Rounds 5 1 Arm KB Swing 5 1 Arm KB Snatch 5 1 Arm KB windmill 5 1 Arm OHS (scale to Front rack) […]
CROSSFIT WOD STRENGTH: Back Squat: 5-4-3-2 CONDITIONING: For time: 21-15-9 Front Squat @ 135/95 9-15-21 Box Jump @ 24/20         FLEXFiiT WOD Cardio FLEX 1 Round Through 3 Machines 3 min on – 2 min off Goals: Bike – minimum 30/21 cal Rower – minimum 36/27 cal Ski – minimum 27/18 cal FLEX Tabata 8 Rounds :20 […]
CROSSFIT WOD STRENGTH: Split Jerk: 5x2 Building, then 2x2@90% CONDITIONING: For time: 800m Run 50 Push-up 50m Bear Crawl 800m Run 50m Bear Crawl 50 Push-up 800m Run         FLEXFiiT WOD To The Core EMOM 12 (:40-:20) 1 – Tick Tock Oblique Crunches 2 – Dual KB OH Hold 3 – 3-way mnt climber 4 – 4 […]
CROSSFIT WOD STRENGTH: 4 x 5 Deadlift (No TNG) 15 Russian Swing 8/8 Powell Raise CONDITIONING: 4 x 500m, 2:00 Rest. Perform these at a pace 1-2 seconds faster than last weeks 2K         FLEXFiiT WOD FLEX n’ Flow EMOM 25 :40-:20 1 – 15 Box Jump 2 – 15 KBS 3 – 15 squat jumps 4 […]
WEIGHTLIFTING @ 9AM Warm-up: OH and Front Rack Mobility Hang Power Clean + Push Jerk: 2+1: 60%, 65%, 5 sets @ 70% Push Press: 3x8: Start at 60% and build over the sets Core: Weighted Plank: 3 x 1:00, 1:00 Rest COMMUNITY @ 10AM and 11AM In Teams of 2: 2 rounds of: 100 Plate Ground to OH 100 Burpees […]
ENDURANCE @ 9AM AMRAP20 w partner A: 400m run B: max cal on rower **score is total calories after 20 min rest 3 minutes 50 synchro burpees for time COMMUNITY @ 10AM and 11AM In Pairs: AMRAP 30: 10 Push-ups 10 KB swings 15 Squats 200m Run together *Athlete 1 will perform 1 round of the triplet, and then Athlete […]
CROSSFIT WOD OPEN WOD 15.4 AMRAP 8 of: 3 HSPU 3 Cleans @ 185/125 6/3, 9/3, 12/6, 15/6, 18/6, 21/9 … Scaled: AMRAP 8 of: 10 Push Presses @ 95/65 10 Cleans @ 115/75         FLEXFiiT WOD To The Core EMOM 12 (:40-:20) 1 – Low Plank Hip Swivol 2 – Standing DB Oblique Crunch 3 – […]