WOD

22.01.18 INTENDED STIMULUS Finish the workout between 10:00-15:00. More advanced athletes should push as close to 10:00 as possible. Unbroken or very large sets of... Read More

22.01.17 INTENDED STIMULUS Complete the round of 10 deadlifts. Be able to run at moderate paces when the legs are fatigued. Lift a heavier bar... Read More

220116 INTENDED STIMULUS Steady, consistent pace. Use set rest periods to transition between movements. Complete at least 5 presses each interval. Feel challenged on the... Read More

220115 INTENDED STIMULUS Complete the workout in 30:00(Cap) or less. Spend no more than 2:00 on a round of toes-to-bars. Athletes should be able to... Read More

220114 INTENDED STIMULUS Get to the round of 15 squats. Be able to complete 15 unbroken double-unders consistently. Keep overhead squats unbroken through the round... Read More

220113 INTENDED STIMULUS Touch-and-go reps on the 5s and 3s. Build to a new 1-rep max on the singles. Rest at least 2:00 between sets.... Read More

220112 INTENDED STIMULUS Complete 5-10 rounds of the workout. Unbroken or 2 sets on KB swings. Box jumps should be challenging, but athletes should be... Read More

220111 BARBARA INTENDED STIMULUS Complete each round in 3:00-5:00 Maintain consistent split times across all rounds. Start by scaling back the volume if you take... Read More

210110 INTENDED STIMULUS Fast paced workout in which you are only limited in your ability to move faster. Finish the workout in around 15:00. Complete... Read More

22.01.09 INTENDED STIMULUS Complete the workout between 7:00-12:00. Perform each set of wall-ball shots unbroken. Perform each set of deadlifts in no more than 2... Read More

22.01.08 INTENDED STIMULUS Complete 8 sets x :20 work / :10 rest of one movement before progressing to the next movement. Higher volume and fast-paced... Read More

22.01.07 HEAVY DAY INTENDED STIMULUS Lift as heavy as possible for 3 reps. Rest 1:30-2:00 between lifts. Develop fast, explosive strength. Finish with upper-body accessory... Read More

22.01.06 INTENDED STIMULUS Average 4:00-5:00 each round. Be able to string together 10-20 reps with the DB. Move at a steady pace from start to... Read More

22.01.05 INTENDED STIMULUS Complete the workout between 7:00-12:00. Perform the back squats unbroken. Able to perform at least 5 unbroken handstand push-ups every time you... Read More

22.01.04 INTENDED STIMULUS Moderate duration conditioning workout with short rests. Maintain paces that are uncomfortable, but manageable. Take a longer rest halfway through to recover... Read More

Our November member of the month Tyler Malo started in July and his consistency and athleticism have really helped him excel these last few months.... Read More

22.01.03 OPEN WORKOUT 11.3 INTENDED STIMULUS Complete 5-10 reps per minute. Loading should be moderate. Fast singles for most of the workout. Always pushing for... Read More

22.01.02 20.2 INTENDED STIMULUS Constant-movement workout where no exercise causes you to rest for too long. All exercises should be unbroken for as many rounds... Read More

HAPPY NEW YEAR 22.01.01 INTENDED STIMULUS 13.1 – Snatch difficulty increases as the workout goes on. 13.1 – Maintain 15-20 burpees per minute. Chad –... Read More